Strict Press5×3 @20X1 “Push It”16 Minute AMRAP:10 Ring Rows8 Burpees Over the Bar6 Shoulder to Overhead (155/105) Tomorrow’s Forecast:Deadlift – Step-ups – Double Unders Question of the Week:What is your favorite gymnastic movement? Box Brief:Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and... Read More

“4th of July 1776”4 Rounds: teams of 2300 Meter Run Together24 Toes to Bar24 Box Jumps24 Goblet Squats (53/36)24 Hand Release Push-ups24 Calories Row24 Kettlebell Swings (53/36) Tomorrow’s Forecast:Strict Press – Ring Rows – Burpees Quote of the Week:“The older you get, the more fragile you understand life to be. I think that’s good motivation... Read More

Push Press + Push Jerk5 Sets:2 Push Press + 2 Push Jerk “Keg Toss”For Time:42 Russian Kettlebell Swings (72/53)21 Push Press (95/65)30 Russian Kettlebell Swings15 Push Press18 Russian Kettlebell Swings9 Push Press Recipe of the Week:Want to try some amazing fish tacos? Try out this recipe at home! Cajun White Fish Tacos With Easy Remoulade.... Read More

“Jungle Book”4 Rounds: teams of 21000 Meter Row5 Rope Climbs Tomorrow’s Forecast:Push Press – Push Jerk – Kettlebell Swings Box Brief:Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am,... Read More

Snatch + Overhead Squat7 Sets:1 Snatch + 1 Overhead Squat “Kenobi”15 Minute AMRAP:400 Meter Run7 Power Snatches (115/80)7 Handstand Push-ups Tomorrow’s Forecast:Row – Rope Climbs Recovery of the Week:Have you stretched this week? Follow along with this video!

“Fire Truck”7 Minute Ladder:2 Burpees2 Shuttle Runs4 Sit-ups4 Burpees4 Shuttle Runs8 Sit-ups6 Burpees6 Shuttle Runs12 Sit-upsEtc…..Rest 5 Minutes 7 Minute Ladder:Pick up where you left off on the last 7-minute ladder Tomorrow’s Forecast:Overhead Squats – Snatch – Run – Handstand Push-upsQuestion of the Week:What is your favorite lift with a barbell? Box Brief:Next Monday is... Read More

Pause Back Squats8×2 “Fractured Fran”5 Rounds:9 Thrusters (95/65)9 Pulls-ups Tomorrow’s Forecast:Burpees – Shuttle Runs – Sit-ups Quote of the Week:“The key is in not spending time, but in investing it.”Stephen R. Covey. Box Brief:Bring A Friend Day is on Friday!  Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can... Read More

Romanian Deadlift5×5 “Vecna”4 Rounds:6 Muscle-ups20 Meter Double KB Front Rack Lunge (53s/36s)20 Box Jumps (24/20) Recipe of the Week:Here is another great meal prep idea. Try out this Italian Turkey Skillet recipe! Ingredients:1 package (12 ounces) egg noodles2 tablespoons canola oil3/4 cup sliced fresh mushrooms1 medium onion, chopped1 celery rib, chopped1 small green pepper, chopped2... Read More

“Swiffer”20 Minute Clock – Every 2 Minutes5 Rounds:2 Clean and Jerks5 Rounds:1 Clean and Jerk Tomorrow’s Forecast:Romanian Deadlifts – Muscle-ups – Lunges – Box Jumps Meme of the Week:

“The Other Guys”25 Minute AMRAP: teams of 2600 Meter Run-then-3 Rounds:10 Burpees20 Sit-ups30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Clean & JerksRecovery of the Week:Time for our weekly yoga routine! Follow to video below for some much needed recovery!