“This Could Be Us”25 Minute Clock:Buy In – 5000 Meter Row -then- AMRAPWall Balls (20/14) Recipe of the Week:We’re very excited to give this one a shot. Try out this Garlic Butter Steak Bites with Zucchini Noodles recipe! (see below picture) Ingredients:1 1/4 lbs (450g) sirloin steak cut into small cubes4 medium zucchini, spiralized (or... Read More

“Budget Your Sadness”For Time:2 Wall Walks10 Kettlebell Swings (53/36)20 Double Unders4 Wall Walks20 Kettlebell Swings40 Double Unders6 Wall Walks30 Kettlebell Swings60 Double Unders8 Wall Walks40 Kettlebell Swings80 Double Unders10 Wall Walks50 Kettlebell Swings100 Double Unders Tomorrow’s Forecast:Row – Wall Balls Box Brief:Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm.... Read More

Back Squat – 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 3 Track A6 Sets10-15 Unbroken Band Assisted Track B5 Sets3-6 Reps @ Hardest Progression Tomorrow’s Forecast:Wall... Read More

Power Clean + Front SquatBuild to a heavy complex“Disgrace”3 Rounds:10 Squat Cleans (135/95)10 Push Jerks (135/95) Tomorrow’s Forecast:Strength Day Question of the Week:What is the best protein powder flavor you’ve had?

Deadlift15 – 12 – 9 – 6 – 3 “Voicemail”3 Rounds:400 Meter Run21 Box Jumps (24/20)21 Toes to Bar Tomorrow’s Forecast:Cleans – Push Jerk Box Brief:Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please... Read More

“Stay Awhile”For Time:100 Double Unders-then-4 Rounds:15 Burpees to a Target15 Wall Balls (20/14)-then-100 Double Unders-then-4 Rounds:15 Burpees to a Target15 Wall Balls-then-100 Double Unders Box Brief:Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please... Read More

“Shopaholic”20 Minute AMRAP: teams of 2Partner A200 Meter Run Partner B – AMRAPHang Dumbbell Snatch (50/35)Ring DipsSingle Dumbbell Push Press (50/35)Sit-ups Tomorrow’s Forecast:Double Unders – Burpees – Wall Balls Meme of the Week:We see it every time.

“Move Along”30 Minute Clock:5 Minutes – Single Dumbbell Step-up (50/35) (24/20)5 Minutes – Row for Calories4 Minutes – Single Dumbbell Devil Presses4 Minutes – Row for Calories3 Minutes – Single Dumbbell Reverse Lunges3 Minutes – Row for Calories2 Minutes – Single Dumbbell Thrusters2 Minutes – Row for Calories1 Minutes – Lateral Burpees Over Dumbbell1 Minutes... Read More

Back Squat – Week 2Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 83%1 @ 88%Max Reps (6-10) @ 83% -OR- Track B7 Reps Moderate7 Reps Heavy7 Reps Heavier7 Reps Heaviest Pull-up + Push-up – Week 2Track A5 Sets15-20 Unbroken Band Assisted Track B4 Sets4-8 Reps @ Hardest Progression Tomorrow’s Forecast:Step-ups... Read More

“Joker”For Time:10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Deadlift (225/155)1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Toes to Bar Tomorrow’s Forecast:Strength Day Box Brief:Saturday Night Yoga is back! Save the date for Saturday,... Read More