Back SquatBuild to A Heavy Set of 10 “Shot Clock”12 Minute Ladder:1 Muscle-up15 Wall Balls (20/14)2 Muscle-ups15 Wall Balls3 Muscle-ups15 Wall BallsEtc… Recipe of the Week:Ready to mix up dinner? Try out this Salmon In Lemon Caper Sauce With Bok Choy recipe! Ingredients for 3 Lemon Caper Salmon servingsspray avocado oil6 baby bok choy (~680g),... Read More

“Running Up the Score”20 Minute EMOM:Even – 20 Sit-ups + Max Dumbbell Snatches (50/35)Odd – 200 Meter Run Tomorrow’s Forecast:Back Squat – Muscle-ups – Wall Balls Meme of the Week:Relatable…

“Hoop Dreams”3 Rounds:50 Second L-sit40 Meter KB Lunge (53/36)30 Box Jumps (24/20)20 Ring Dips Tomorrow’s Forecast:Sit-ups – Snatches – Run Recovery of the Week:Have you ever considered quantifying your recovery? Today I have an interesting article from CrossFit Journal that explains this concept. Enjoy!

“Bam Bam”5, 4-Minute AMRAPs:30/20 Calorie Row30 KBS (53/36) Max 10 Meter Shuttle Runs4-minute rest Tomorrow’s Forecast:Lunge – Box Jumps – Ring Dips Box Brief:The Weightlifting 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 of the Week:If... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.3” Tomorrow’s Forecast:Row – Kettlebell Swings – Shuttle Runs Box Brief:

“Open WOD 22.3”For time:21 pull-ups42 double-unders21 thrusters (95/65)18 chest-to-bar pull-ups36 double-unders18 thrusters (115/75)15 bar muscle-ups30 double-unders15 thrusters (135/85)

“Boiling Water”For Time: teams of 23500/2800 Meter Row200 Sit-ups175 Kettlebell Swings (53/36)175 Push-ups15 Rope Climbs Tomorrow’s Forecast:Open WOD 22.3! Meme of the Week:We know how you guys are outside of the gym.

Front Squat – Heavy Set of 10 “Eleven”For Time:10 Front Squats + 1 Push Jerk (95/65)9 Front Squats + 2 Push Jerks8 Front Squats + 3 Push Jerks7 Front Squats + 4 Push Jerks6 Front Squats + 5 Push Jerks5 Front Squats + 6 Push Jerks4 Front Squats + 7 Push Jerks3 Front Squats +... Read More

“Dude Where’s My Car”4 Minute AMRAP:400 Meter Run20 T2BMax Double Unders 1-minute rest 4 Minute AMRAP:400 Meter Run20 Pull-upsMax Double Unders 1-minute rest 4 Minute AMRAP:400 Meter Run20 C2B Pull-upsMax Double Unders 6-minute rest – @ 20:00 For Time:1 Mile Run Tomorrow’s Forecast:Front Squats – Push Jerks Box Brief:Friday – The Open workout will be programmed.... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.1” Tomorrow’s Forecast:Run – Double Unders – Gymnastics Box Brief:Saturday Night Yoga is back! Save the date for Saturday, March 12th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring... Read More