“No Smoking”20 Minute AMRAP:1 Deadlift (???)3 Muscle-ups15 Push-ups30 Double Unders Tomorrow’s Forecast:Run Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pm Thursday – 8:30 & 9:30am classFriday – ClosedSaturday – Closed Recovery of the Week:Here is a yoga routine you can follow along with any day this week. Make some time to improve... Read More

Split Jerk Press Heavy Set of 3 Tall JerkHeavy Set of 2 Split JerkHeavy Set of 1 Tomorrow’s Forecast:Deadlifts – Muscle-ups – Push-ups – Double Unders Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30 pmThursday – Only the 8:30 & 9:30 am classesFriday – ClosedSaturday – Closed Question of... Read More

“Fight Gone Bad”3 Rounds:1 Minute – Wall Balls (20/14)1 Minute – Sumo Deadlift High Pull (75/55)1 Minute – Box Jumps (20/14)1 Minute – Push Press (75/55)1 Minute – Row for Calories1-minute rest Tomorrow’s Forecast:Strength Day Quote of the Week:“Twenty years from now you will be more disappointed by the things that you didn’t do than... Read More

“Shuffleboard”20 Minute AMRAP: teams of 2200 Meter Run16 Dumbbell Step-ups (50/35) (24/20)12 Toes to BarRecipe of the Week:Have you ever tried Tandoori Chicken Legs and Roasted Cauliflower? Here’s your chance to spice up dinner! Warning there is a 24 hour window used to marinate the chicken. Ingredients:1 lemon2 chicken hindquarters or 4 chicken legs1/2 cup... Read More

Hang Power CleanBuild to a heavy set of 2“DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) Tomorrow’s Forecast:Run – Step-ups – Toes to Bar Box Brief:Powerlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).... Read More

“Stutter”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – Double UndersMinute 3 – Max Calorie Row Tomorrow’s Forecast:Deadlifts – Hang Power Cleans – Push Jerks Box Brief:Powerlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Recovery... Read More

Snatch Grip Push Press Heavy Set of 3 Overhead Squat Heavy Set of 2 Snatch Balance Heavy Set of 1 Tomorrow’s Forecast:Run – Double Unders – RowBox Brief:Powerlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Question... Read More

“Angie”For Time:100 Pull-ups100 Push-ups100 Sit-ups100 Air Squats Tomorrow’s Forecast:Strength Day Box Brief:Powerlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Quote of the Week:“A comfort zone is the most dangerous area anyone can stay in. It is... Read More

“Highs & Lows”For Time:21 Front Squats (135/95)42 Dumbbell Snatches (50/35)800 Meter Run15 Front Squats30 Dumbbell Snatches800 Meter Run9 Front Squats18 Dumbbell Snatches800 Meter Run Recipe of the Week:This looks to be a GREAT curry recipe. Try out this Lamb Curry Fried Rice Recipe! Recipe is below. Ingredients:4 cups cooked brown rice, day old rice is... Read More

“Slipknot”20 Minute AMRAP:2 Rope Climbs60 Double Unders40 Sit-ups Tomorrow’s Forecast:Front Squat – Snatch – Run Meme of the Week:We got to keep you honest!