“S-Core Board”For Time:50 – 40 – 30 – 20 – 10Single Dumbbell Reverse Lunges (50/35)Sit-upsCalorie Row Tomorrow’s Forecast:Deadlifts – Pull-ups – Front Squats – Shoulder to Overhead – Muscle-ups Meme of the Week:Every night…

“Alternative”20 Minute AMRAP:200 Meter Run2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings (72/53)2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings Tomorrow’s Forecast:Lunges – Sit-ups – Row Box Brief:The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit... Read More

Back Squat – Week 4Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 94% Track B5 Reps Moderate5 Reps Moderate5 Reps Heavy5 Reps Heavier5 Reps Heaviest Pull-up + Push-up – Week 4Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups Track A3 Sets:Max Unbroken at Week... Read More

“Apologies”25 Minute AMRAP:600 Meter Run10 Power Cleans (115/85)10 Bar Facing Burpees8 Power Cleans8 Bar Facing Burpees6 Power Cleans6 Bar Facing Burpees Tomorrow’s Forecast:Strength Day Quote of the Week: “Life shrinks or expands in proportion to one’s courage.”Anais Nin Box Brief:Bring A Friend Day is on Thursday! Saturday Night Yoga is back! Save the date for... Read More

“This Could Be Us”25 Minute Clock:Buy In – 5000 Meter Row -then- AMRAPWall Balls (20/14) Recipe of the Week:We’re very excited to give this one a shot. Try out this Garlic Butter Steak Bites with Zucchini Noodles recipe! (see below picture) Ingredients:1 1/4 lbs (450g) sirloin steak cut into small cubes4 medium zucchini, spiralized (or... Read More

“Budget Your Sadness”For Time:2 Wall Walks10 Kettlebell Swings (53/36)20 Double Unders4 Wall Walks20 Kettlebell Swings40 Double Unders6 Wall Walks30 Kettlebell Swings60 Double Unders8 Wall Walks40 Kettlebell Swings80 Double Unders10 Wall Walks50 Kettlebell Swings100 Double Unders Tomorrow’s Forecast:Row – Wall Balls Box Brief:Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm.... Read More

Back Squat – Week 3Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 91%Max Reps (6-10) @ 86% Track B6 Reps Moderate6 Reps Heavy6 Reps Heavier6 Reps Heaviest Pull-up + Push-up – Week 3 Track A6 Sets10-15 Unbroken Band Assisted Track B5 Sets3-6 Reps @ Hardest Progression Tomorrow’s Forecast:Wall... Read More

Power Clean + Front SquatBuild to a heavy complex“Disgrace”3 Rounds:10 Squat Cleans (135/95)10 Push Jerks (135/95) Tomorrow’s Forecast:Strength Day Question of the Week:What is the best protein powder flavor you’ve had?

Deadlift15 – 12 – 9 – 6 – 3 “Voicemail”3 Rounds:400 Meter Run21 Box Jumps (24/20)21 Toes to Bar Tomorrow’s Forecast:Cleans – Push Jerk Box Brief:Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please... Read More

“Stay Awhile”For Time:100 Double Unders-then-4 Rounds:15 Burpees to a Target15 Wall Balls (20/14)-then-100 Double Unders-then-4 Rounds:15 Burpees to a Target15 Wall Balls-then-100 Double Unders Box Brief:Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please... Read More