5 Rounds Not for Time:5 Bench Press (heavy)10 Bent Over Rows5 Negative Strict Toes to Bar:10 Bike Sprint Box Brief:It’s that time of year again. The Open is upon us! That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing... Read More

Negative Front SquatBuild to heavy set of 2 “Front Loaded”21 – 15 – 9Front Squats (155/105)Box Jumps (30/24) Box Brief:It’s that time of year again. The Open is upon us! That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing... Read More

“Tindy”5 Rounds of “Cindy”5 Pull-ups10 Push-ups15 Air Squats-then-3 Rounds of “DT”12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Shoulder to Overhead (155/105)-then-1000 Meter Row Quote of the Week:“The true test of character is not how much we know how to do, but how we behave when we don’t know what to do.”John Holt Box Brief: It’s... Read More

“UFC”5 Rounds:15 Wall Balls (20/14) (16/12) (14/10)15 Box Jumps (24/20)15 Sumo Deadlift High Pulls (75/55) (65/45) (55/35)15 Push Press (75/55) (65/45) (55/35)1-Minute Rest Recipe of the Week:Have fun with this one!

“Take the L”5, 3 Minute AMRAPs:20/16 Calorie Row10 Shuttle RunsMax L-SitRest 3 Minutes Meme of the Week:

10 Minute EMOM:2 Power Cleans “Open WOD 15.4”8 Minute AMRAP:3 Handstand Push-ups3 Cleans (185/125)6 Handstand Push-ups3 Cleans9 Handstand Push-ups3 Cleans12 Handstand Push-ups6 Cleans15 Handstand Push-ups6 Cleans18 Handstand Push-ups6 Cleans21 Handstand Push-ups9 CleansEtc… Box Brief:Bring A Friend Day is on Thursday.  Tac Class is this Saturday at 10:30am. All abilities are welcome!

“Green Beans”For Time:1000 Meter Run25 Pull-ups50 Sit-ups800 Meter Run20 Chest to Bar Pull-ups600 Meter Run15 Strict Pull-ups30 V-Ups400 Meter Run10 Ring Muscle-ups20 V-Ups (15/10) Box Brief:Bring A Friend Day is on Thursday. Tac Class is this Saturday at 10:30am. All abilities are welcome!

Negative Back SquatBuild to heavy set of 2 “First Floor”15 Minute AMRAP:50 Double Unders25-ft Overhead Walking Lunge, Arm 1 (50/35)25-ft Overhead Walking Lunge, Arm 2 Quote of the Week:“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”Kalu Ndukwe Kalu

Pause Front SquatBuild to a heavy set of 3 “10 Cubed”For Time:1000 Meter Run (800) (600)100 Air Squats (80) (60)10 Bar Muscle-ups Recipe of the Week:Here is another macro friendly meal to try next week! Give this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe a shot.

Strict Press1 – 1 – 1 – 1 – 1 Push Press3 – 3 – 3 – 3 – 3 Push Jerk5 – 5 – 5 – 5 – 5 Meme of the Week: