Lift: 6 sets of Jerk/Front Squat complex 2 Jerks + 1 Front Squat.  May use rack   WOD: Tabata Hell  Rest 1min in between movements Tabata push-ups – rest in the locked out position Tabata flutter kicks- rest with the feet at the 6in position head off floor Tabata KB swings- rest without dropping on...Read More

  WOD: “White” 5 RFT 3 Rope Climbs 10 T2B 21 OHWL 45/35 400 meter runRead More

WOD:  500m Row 40 Wipers 30 HSPU 20 Pistols 10 Thrusters 135/95  Read More

Lift: 8 sets of 2 Front Squats *2 sec pause at the bottom increasing weight each set.   WOD:  5 RFT 20min Cap 200m Run 10 OHS 95/65 10 Ring Dips 2 Ring Muscle UpsRead More

WOD: 5 RFT 1 Snatch 85%BW 20 Abmat Sit-ups 1 Snatch 85% BW 20 Double Unders Read More

Lift: 5 Rep Max behind the head strict press   WOD: 30-20-10 Pull-ups  Banded Push-ups Box Jumps 24/20Read More

Lift: 3 Rep Max OHS   WOD: 15min AMRAP with a Partner 2 Rope Climbs 2 Tire Flips 100m Partner Carry   * if athlete is solo, allow farmers carry or yoke carry and 1RC, 1TF, 100m  Read More

CLOSED Merry Christmas!!!!Read 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

Open Gym 1200-1400Read More