Lift: Max Jerk 1-1-1-1-1 Wod: 3RFT 500m Row 5 Snatches 135/95 30 Double UndersRead More

Members, Begining January 2, 2012 we will begin our new class schedule, listed below.  Also please note the dates that the Box will be closed during the holiday season.  Happy Holidays!! December 24, 2012- Closed December 25, 2012- Closed December 31- 11:30 class only January 1- Closed January 2- New schedule begins New Schedule Monday...Read More

Lift: Backsquat 5-5-5-5-5 Wod: “Mary” 20 min AMRAP: 5 Handstand Push-ups 10 1-Legged Squats 15 Pull-upsRead More

Wod: 15min AMRAP 10 Hang Power Cleans 95/65 10 OHWL 45/35 10 Toes to BarRead More

Lift: Overhead Squat 3-3-3-3-3 WOD: 21-15-9 400M Run KB Swings 53/35 Deload Push-ups Box Jump 24/20Read More

Friday 12/14 Lift: 15min Overhead Squat Improvement Wod: 30-20-10 Ohs 95/65 Ring push-ups (feet higher then hands)Read More

Thursday 12/13 Wod: 10/1,9/2,8/3,7/4,6/5,5/6 etc Push Press 135/95 Bar Facing BurpeeRead More

Lift: 2RM Weighted Pull-ups Wod: 5RFT 15 Deadlift @ Bodyweight 15 Ring DipsRead More

Lift: 15min of Clean and Jerk Technique Improvement WOD: 5 RFT 20 Abmat sit ups 10 Wall Balls @ 10ft/9ft target with 20lb/14lb ball 5 Clean and Jerks 165/115Read More

Lift: 1RM Hang Squat Clean Wod: 12min AMRAP 3 HSPU 6 Chest 2 Bar pull-ups 12 AirsquatsRead More