“Stand & Deliver”16 Minute AMRAP:10 Double Dumbbell Step-ups (50s/35s) (24/20)100 Meter Dumbbell Farmers Carry (50s/35s)200 Meter Run:30 Second L-Sit Tomorrow’s Forecast:Wall Ball – Box Jump – Row – Toes to Bar – Muscle-up Box Brief:Saturday Night Yoga is Back! Save the date for Saturday the 28th at 7pm. it is free for all members and... Read More

Deadlift – 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 HeaviestPull-up + Push-up – Week 4Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups Track A3 Sets:Max Unbroken at Week 1 Progression... Read More

“Preppy”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Thrusters (95/65)6 Bar Facing Burpees10 Power Snatch (95/65)6 Bar Facing Burpees 5-minute rest 5 Minute AMRAP:Buy In – 40/30 Calorie Row8 Thrusters (115/75)6 Bar Facing Burpees8 Power Snatch (115/75)6 Bar Facing Burpees 5-minute rest 5 Minute AMRAP:Buy In – 30/25 Calorie Row6 Thrusters (135/85)6 Bar Facing Burpees6... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10Double UndersSit-ups200 Meter run after each round Tomorrow’s Forecast:Thruster – Burpee – Snatch – Row Quote of the Week:“Folks are usually about as happy as they make their minds up to be.”― Abraham Lincoln Box Brief:Saturday Night Yoga is Back! Save the date for Saturday... Read More

“Front Loaded”18 – 15 – 12 – 9 – 6 – 3Hang Squat Cleans (95/65)Pull-upsLateral Bar Over Burpees Recipe of the Week:This looks like a great dinner to make to-go! Give this Spicy Wasabi Salmon Salad Wrap a try! Ingredients:15oz raw center-cut salmon filet(s)pinch of sea salt & pepper1 tablespoon avocado oilDressing1/3 cup reduced fat... Read More

“Roped”21 Minute EMOM:Minute 1 – Double UndersMinute 2 – L-SitMinute 3 – Rope Climbs Tomorrow’s Forecast:Clean – Pull-up – Burpee Meme of the Week:A more accurate meme has never been made.

“Excuse Me?!”40 Minute AMRAP:1000/800 Meter Row400 Meter Run200 Meter Double Kettlebell Front Rack Carry (53s/36s)40 Box Jumps (24/20)20 Handstand Push-ups Tomorrow’s Forecast:Double Under – L-Sit – Rope Climb Recovery of the Week:This week we present you with a throwback article about recovery from CrossFit HQ. It’s only two pages long so give it a quick... Read More

Deadlift – 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 3Complete Either of the Following Tracks for Both Strict Pull-ups & Push-upsTrack A6 Sets10-15 Unbroken Band Assisted... Read More

“Karen”For Time:150 Wall Balls (20/14) Tomorrow’s Forecast:Deadlift – Push-up – Pull-up Box Brief:Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. This is our biggest event of the year. Quote of the Week:“The future belongs to those who prepare for... Read More

Front SquatHeavy Set of 3 Push PressHeavy Set of 3 ThrusterHeavy Set of 3 Recipe of the Week:Here is a great summer dish that’s and healthy. Try Garlicky Lemon Mahi-Mahi for dinner!Ingredients:3 tbsp. butter, divided2 tbsp. extra-virgin olive oil, divided4 (4-oz.) mahi-mahi filletsKosher saltFreshly ground black pepper1 lb. asparagus3 cloves garlic, minced1/4 tsp. crushed red... Read More