Power Clean and Power Jerk + Squat Clean and Split JerkBuild to a heavy complex “Say Grace”3 Rounds:50 Double Unders10 Clean and Jerks (135/95)Box Brief:Hell Week will kick off next Monday with Murph. Next week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting... Read More

“Old Town Road”For Time: teams of 3120/90 Calorie Row120 Burpees120 Box Jump Overs (24/20)60/45 Calorie Row60 Burpees60 Box Jump Overs800 Meter Farmers Carry (53s/36s) Tomorrow’s Forecast:Cleans – Jerks – Double Unders Meme of the Week:

Push Press3 – 3 – 3 – 3 – 3 “Boulder Shoulder”7 Minute AMRAP:HSPUEMOM: 15 Sit-ups Tomorrow’s Forecast:Row – Burpees – Box Jump Overs – Farmers Carry Box Brief:The Summer Kids, Pre-teens and Teens program is back! All age groups will start on June 6th. Through our two month summer program your kids will learn... Read More

“Lord of the Rings”4 Rounds:30 KBS (53/36)30 Wall Balls (20/14)7 Ring Muscle-ups Tomorrow’s Forecast:Push Press – Handstand Push-ups – Sit-upsQuestion of the Week:What’s your favorite holiday? Box Brief:Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual... Read More

“Weakest Link”5 Rounds, On the 5:00400 Meter Run10 Deadlifts10 Bar Facing Burpees Tomorrow’s Forecast:Kettlebell Swings – Wall Balls – Ring Muscle-ups Quote of the Week:Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”Diane McLaren Box Brief:Hell Week will kick... Read More

Build to A Heavy Complex3 Deadlift2 Hang Power Clean1 Push Jerk “Do It”For Time:60 Deadlift (155/105)45 Hang Power Clean (155/105)30 Push Jerk (155/105) Recipe of the Week:Looking for a healthy meal you can make in 20 minutes?! Here you go! Try out this Turkey & Squash recipe. Ingredients:1 large (or 2 medium) zucchini, diced1 large... Read More

“Power Walk”For Time: 18-minute cut-off400 Meter Lunge Every 3 Minutes15 Toes to Bar Tomorrow’s Forecast:Deadlifts – Hang Power Cleans – Push Jerk Meme of the Week:

Front Squat10 @ 55% of 1RM5 @ 65%3 @ 75%2 @ 85%Max @ 95%2 @ 85%3 @ 75%5 @ 65%10 @ 55%“Makers Mark”10 Minute EMOM:10 Wall Balls (30/20)Double Unders Recovery of the Week:How much protein should you eat each day for muscle growth? How much for weight loss? Check out the video below for ALL... Read More

“Try Hard”5 Rounds:20/15 Calorie Row25 Kettlebell Swings (53/36)30 Sit-ups Tomorrow’s Forecast:Front Squat – Wall Balls – Double Unders Question of the Week:What country makes the best type of food? Box Brief:Hell Week is coming….

“Candy”25 Minute AMRAP:5 Pull-ups10 Push-ups15 Air SquatsOn the…0:00 – Run 200 Meters5:00 – Run 400 Meters10:00 – Run 600 Meters15:00 – Run 800 Meters20:00 – Run 1000 Meters Tomorrow’s Forecast:Row – Kettlebell Swings – Sit-ups Quote of the Week:“All dreams are within reach. All you have to do is keep moving towards them.”Viola Davis Box... Read More