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Monday 6.27.2022


Pause Back Squats

“Fractured Fran”
5 Rounds:

9 Thrusters (95/65)
9 Pulls-ups

Tomorrow’s Forecast:
Burpees – Shuttle Runs – Sit-ups

Quote of the Week:
“The key is in not spending time, but in investing it.”
Stephen R. Covey.

Box Brief:
Bring A Friend Day is on Friday! 

Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.


Friday 6.24.2022

Romanian Deadlift

4 Rounds:

6 Muscle-ups
20 Meter Double KB Front Rack Lunge (53s/36s)
20 Box Jumps (24/20)

Recipe of the Week:
Here is another great meal prep idea. Try out this Italian Turkey Skillet recipe!

1 package (12 ounces) egg noodles
2 tablespoons canola oil
3/4 cup sliced fresh mushrooms
1 medium onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
2 cups cubed cooked turkey
1 can (14-1/2 ounces) diced tomatoes, drained
1 can (10-3/4 ounces) condensed tomato soup, undiluted
1 tablespoon Italian seasoning
1 tablespoon minced fresh parsley
1/4 teaspoon pepper
1/8 teaspoon salt
1 cup shredded cheddar cheese, optional

Step 1
Cook noodles according to package directions. Meanwhile, in a large skillet, heat oil over medium-high heat. Add mushrooms, onion, celery and green pepper; cook and stir until tender. Stir in turkey, tomatoes, soup and seasonings; heat through.

Step 2
Drain noodles; add to turkey mixture and toss to combine. If desired, sprinkle with cheese and let stand, covered, until cheese is melted.


Thursday 6.23.2022


20 Minute Clock – Every 2 Minutes

5 Rounds:
2 Clean and Jerks
5 Rounds:
1 Clean and Jerk

Tomorrow’s Forecast:
Romanian Deadlifts – Muscle-ups – Lunges – Box Jumps

Meme of the Week:


Wednesday 6.22.2022

“The Other Guys”
25 Minute AMRAP:
teams of 2
600 Meter Run
3 Rounds:
10 Burpees
20 Sit-ups
30 Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Clean & Jerks

Recovery of the Week:

Time for our weekly yoga routine! Follow to video below for some much needed recovery!


Tuesday 6.21.2022

Rob, Skye, Mike F, Olivia, Skyler & Mooi

Bench Press

“Training Bra”
6 Rounds:

50 Double Unders
15 Hand Release Push-ups

Tomorrow’s Forecast:
Run – Burpees – Sit-ups – DB Snatches

Question of the Week:
What is you favorite movie and why is it Top Gun: Maverick?

Wes, Emily, Kira, LaFancy, Elizabeth & Joel


Monday 6.20.2022

Front Squats

18 Minute AMRAP:

6 Front Squats (155/105)
12 Toes to Bar
18 Calorie Row

Tomorrow’s Forecast:
Bench Press – Double Unders – Hand Release Push-ups

Quote of the Week:
“Unless you try to do something beyond what you have already mastered, you will never grow.”
Ralph Waldo Emerson


Friday 6.17.2022



5 Rounds:
not for time
10-20 GHD Sit-ups
50 Meter Suitcase Carry Right Hand
50 Meter Suitcase Carry Left Hand

Recipe of the Week:
This week we have another great meal prep recipe. Have a go at this Korean Inspired Ground Turkey Meal Prep.

1 tablespoon olive oil
¾ cup uncooked rice 2 cups cooked
1 head broccoli chopped into florets
¾ lb lean ground turkey
4 cloves garlic minced
1 tablespoon ginger finely chopped
3 tablespoons honey
3 tablespoons soy sauce
1 ½ teaspoons sesame oil
¼ teaspoon red pepper flakes
⅛ teaspoon pepper

Step 1
Cook rice according to package directions. Portion out into four 2-cup capacity meal prep containers and allow to cool.

Step 2
Shake up all sauce ingredients and set aside.

Step 3
Heat oil in a large pan over medium heat. Add the broccoli and cook for 5 or so minutes, until slightly softened. Remove from heat and divide between meal prep containers.

Step 4
Add turkey to pan. Cook, breaking it up with a spatula, for 5-8 minutes, until completely cooked through and no longer pink.

Step 5
Make a space in the middle of the pan. Add the garlic and ginger and cook for 1 minute, stirring up a bit.
Give the sauce a shake up and pour over the ground turkey and garlic/ginger. Stir until everything is mixed through, about 1-2 minutes. Remove from heat.

Step 6
Divide turkey/sauce mixture between the meal prep containers. Sprinkle with green onions if desired.


Thursday 6.16.2022

Push Press

5, 3 Minute AMRAPs:

3 Strict Pull-ups
6 Push Press (95/65)
9 Box Jumps (24/20)
1 Minute Rest

Tomorrow’s Forecast:
Deadlifts – GHDs – Suitcase Carry

Meme of the Week: