Bench Press5 @ 65% of 1RM5 @ 75%5+ @ 85%“Zodiac”12 Minute AMRAP:12 Push-ups12 Hollow Rocks12 Hang Dumbbell Snatches (50/35) Recipe of the Week:Tired of meal prepping plain old chicken and rice? Give this Butter Chicken with Rice and Garlic Naan recipe a try! Ingredients:For the butter chicken2 tablespoons oil1 medium onion diced1 teaspoon fresh ginger... Read More

Every 90 Seconds for 21 MinutesHang Clean + Clean Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there! Meme of the Week:

“Halen”For Time: teams of 2100 Calorie Row100 Box Jump Overs (24/20)50 Toes to Bar50 Front Rack Kettlebell Lunges (53’s/36’s)50 Toes to Bar100 Box Jump Overs (24/20)100 Calorie Row Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm... Read More

“Devious”21 Minute Ladder:100 Meter Run10 Double Unders5 Sit-ups200 Meter Run20 Double Unders10 Sit-ups300 Meter Run30 Double Unders15 Sit-ups400 Meter Run40 Double Unders20 Sit-ups500 Meter Run50 Double Unders25 Sit-upsEtc… Question of the Week:What’s your favorite Hero WOD? Box Brief:We proudly present to you, the Great Attendance Challenge!It’s simple. We challenge you to attend 20 group classes... Read More

Back Squat5 @ 65% of 1RM5 @ 75%5+ @ 85% “What a Cluster”5 Rounds:5 Squat Clean Thrusters (135/95)10 Chest to Bar Pull-ups Quote of the Week:“You cannot find peace by avoiding life.”Michael Cunningham Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well... Read More

Back Squat5 @ 40% of 1RM5 @ 50%5 @ 60% “Escape Artist”3 Rounds:15 Handstand Push-ups10 Kettlebell Box Step Overs (24/20) (53’s/36’s)5 Devil’s Press (50’s/35’s) Recipe of the Week:If you’ve never had a meal with sun dried tomatoes you’re missing out! Try this Sun Dried Tomato Chicken Pasta recipe! Ingredients:8 ounces penne pasta4-ounce jar sundried tomatoes... Read More

“Jamboree”20 Minute AMRAP: teams of 310 Weighted Sit-ups (20/14)5 Shuttle Runs10 Box Jumps (24/20) Meme of the Week:

Bench Press5 @ 40% of 1RM5 @ 50%5 @ 60% “Swing”4 Rounds:30 Kettlebell Swings (53/36)20 Ring Dips Nutrition of the Week:What happens if I overdo it? We just had our first holiday of the season and I have some clients saying things like-it was a really busy weekend, we had tons of events and somehow... Read More

“Lungs”For Time:2000 Meter Row200 Double Unders1 Mile Run Question of the Week:When is it okay to put Christmas decorations up? Box Brief:We proudly present to you, the Great Attendance Challenge!It’s simple. We challenge you to attend 20 group classes in November. Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/80)31 Air Squats3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)31 Goblet Squats (53/36)3-Minute Rest 6 Minute AMRAP: teams of 210 Cleans (185/125)31 Wall Balls (20/14) Quote of the Week:“Fear is forward. No one is afraid of yesterday.”Renata Adler Box Brief:We have a limited schedule... Read More