“Three Little Birds”20 Minute AMRAP: teams of 39 Slam Balls (35/25)9 Shuttle Runs9 Box Jumps (24/20)9 Shuttle Runs Tomorrow Forecast:Row – Toes to Bar – Press Meme of the Week:

CleanBuild to a heavy single“Clock Work”5 Minute Clock:Run for Max Distance 5-minute rest For Time:Run Previous DistanceTomorrow’s Forecast:Slam Ball – Shuttle Run – Box Jump Recovery of the Week:Today we wanted to give you a video that is the perfect example of what an active recovery day can look like. It’s always beneficial to move... Read More

“Hot Air”5, 3 Minute AMRAP’s:20/15 Calorie Row16 Meter Kettlebell Lunge (53/36)3 Wall Climbs16 Meter Kettlebell Lunge3-minute rest Tomorrow’s Forecast:Clean – Run Question of the Week:Would you rather only be able to watch one show for the rest of your life or only be able to watch the first episode of any show for the rest... Read More

“Open for Business”4 Rounds:75 Double Unders:45 Second L-Sit25 Kettlebell Swings (53/36)15 Burpees Tomorrow’s Forecast:Row – Lunge – Wall Climb Quote of the Week:“You’re not defined by your past; you’re prepared by it. You’re stronger, more experienced, and you have greater confidence.”Joel OsteenBox Brief:Registration for the Apollo Games is live!! There is a sheet of paper... Read More

“DVB”For Time:1 Mile Run with Wall Ball (20/14) 8 Rounds:10 Wall Balls (20/14)1 Rope Climb 800 Meter Run with Wall Ball 4 Rounds:10 Wall Balls1 Rope Climb 400 Meter Run with Wall Ball 2 Rounds:10 Wall Balls1 Rope Climb About Dave VanbuskirkFirst, Dave was a local hero. He attended our Maltz Challenge event the year... Read More

“Starsky & Hutch”3 Rounds: teams of 22 Minutes Slam Balls (35/25)2 Minutes Partner Sit-ups (20/14)2 Minutes Bike for Calories2 Minutes Rest Tomorrow’s Forecast:Run – Wall Balls – Rope Climbs Box Brief:Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else.... Read More

1 Hang Clean & Jerk + 1 Clean & Jerk “TLC”10 Minute AMRAP: teams of 3Clean and Jerks @75-85% of today’s complex Tomorrow’s Forecast:Slam Balls – Sit-ups – Bike Box Brief:Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else.... Read More

“Play It Again”5 Minute AMRAP:3 Rounds:15 Pull-ups9 Burpees-then-Max Calorie Row5-minute rest 5 Minute AMRAP:2 Rounds:12 Chest to Bar Pull-ups9 Burpee Box Jump Overs (24/20)-then-Max Calorie Row5-minute rest5 Minute AMRAP:1 Round:9 Bar Muscle-ups9 Burpee Box Jump Overs (30/24)-then-Max Calorie Row Tomorrow’s Forecast:Clean & JerksBox Brief:Registration for the Apollo Games is live!! There is a sheet of... Read More

“Tear Drop”15 Minute AMRAP:100 Double Unders65 Air Squats30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Pull-ups – Burpees – Row Quote of the Week:“I find that the harder I work, the more luck I seem to have.”Thomas Jefferson Box Brief:Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all... Read More

Pause Front Squat Heavy Set of 2 “WMD”12 – 9 – 6 Front SquatsBar Muscle-ups Recipe of the Week:Often times we struggle to consume protein throughout our day. Especially during lunch or for a snack. This Tuna Salad recipe might be just what you need to incorporate more protein into your diet. Ingredients:4 x 6... Read More