“Hey Batter, Batter”Tabata – 8 Rounds (Each)20 Seconds Work, 10 Seconds RestKettlebell Swings (53/36)Weighted Sit-ups (20/14)Push-upsRing Rows Tomorrow’s Forecast:Run – Wall Ball – Box Jumps Meme of the Week:

High Hang Clean and Jerk + Hang Clean and JerkBuild to A Heavy Complex “Death Eater”Death By Muscle-ups Tomorrow’s Forecast:Kettlebell Swings – Sit-ups – Push-ups – Ring Rows Recovery of the Week:Ever wonder if you should be taking a deload week? What is a deload week? This is a week where we train with less... Read More

“CrossFit Total”Back Squat Build to a heavy single Strict Press Build to a heavy single Dead Lift Build to a heavy singleTomorrow’s Forecast:Clean & Jerk – Muscle-ups Question of the Week:What type of dessert is better, chocolatey or fruity?

“Acid Trip”10 Minute Clock:1 Mile RunMax Burpees 8 Minute Clock:1200 Meter RunMax Row for Calories 6 Minute Clock:800 Meter RunMax Bike for Calories Tomorrow’s Forecast:CrossFit Total Quote of the Week:“When we strive to become better than we are, everything around us becomes better too.”Paulo Coelho

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups = 2pts1 Rope Climb = 5pts8 Pull-ups = 5pts15 Push-ups = 5pts20 KBS = 10pts30 Air Squats = 10ptsBarbellDeadlift (95/65) = 1ptPower Clean (95/65) = 2ptsC&J/Snatch (95/65) = 3ptsThruster (95/65) =... Read More

“Splinter”5, 4-Minute AMRAPs:30/20 Calorie Row/Bike20 Shuttle RunsMax Burpee Pull-ups4 Minute RestTomorrow’s Forecast:Turkey Day!Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am class Friday – ClosedSaturday – Closed Recovery of the Week:Here is another great stretch routine you can knock out at home. If we stay supple we stay healthy!

High Hang Squat Snatch + Hang Squat Snatch Build to A Heavy Complex “Smog Check”Death By Kettlebell Swings (53/36)Max Double Unders Tomorrow’s Forecast:Bike – Run – Pull-ups Question of the Week:What are you most thankful for?

“Diane”21 – 15 – 9Deadlifts (225/155)HSPU Tomorrow’s Forecast:Strength Day Quote of the Week:“The only limit to our realization of tomorrow will be our doubts of today.” Franklin D. Roosevelt Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – 8:30 & 9:30am class Friday – ClosedSaturday – Closed

“Freedom Trail”3 Minute AMRAP:21/15 Calorie Row21 Burpees Over ErgMax Thrusters (75/55)3-minute rest 3 Minute AMRAP:18/12 Calorie Row18 Burpees Over ErgMax Thrusters (95/65)3-minute rest 3 Minute AMRAP:15/10 Calorie Row15 Burpees Over ErgMax Thrusters (115/80)3-minute rest 3 Minute AMRAP:12/8 Calorie Row12 Burpees Over ErgMax Thrusters (135/95) Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class... Read More

“Road Runner”3 Rounds: teams of 2600 Meter Run400 Meter Run200 Meter Run Tomorrow’s Forecast:Row – Burpees – Thrusters Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pm Thursday – 8:30 & 9:30am class Friday – ClosedSaturday – Closed Meme of the Week: