1. Monday September 24th, 2018

    THANKS TO ALL THOSE WHO CAME OUT TO CELEBRATE ED'S BIRTHDAY AND LUDY'S BABY SHOWER! AWESOME TIME! 1. HANG CLEAN 3-3-3-1 20 MIN AMRAP HANG CLEAN INTO Thruster (ONE MOVEMENT) 75/115# Repeat Complex 3x per Round 20 Steps DB Walking Lunge 20/35# 200m run 15 Pushups…Read More

  2. Friday September 21st, 2018

    1st Minute: Broad Jump Tire Flip 2nd Minute: Backextensions 3rd Minute: Power Cleans 65/95# 4th Minute: Jerks 65/95# 5th Munute: Rest REPEAT 3 RFT, Partner counts all reps for 3 rounds, work should be ALL-OUT. Partber counts all 3 Rounds then switch.…Read More

  3. Thursday September 20th, 2018

    HAPPY BIRTHDAY COACH ED! 52 OF EVERYTHING BOX JUMPS 20/24 DB THRUSTERS 20/35 AB-MAT SIT-UPS DB WALKING LUNGE 20/35# TTB PUSHUPS 1 BURPEE FOR EVERY TIME YOU CURSED HIM OUT IM YOUR HEAD!!! SEE YOU SATURDAY!…Read More

  4. Tuesday September 18th, 2018

    Two days til Ed is OLD! Two fer Tuesday! 200 Dubs 150 Wallballs 14/20 # 100 DL 155/225# 50 Burpees (sorry 2 days in a row) 800 m run together! One working at a time until you get to the run :)))))))…Read More

  5. Monday September 17th, 2018

    Ed's Birthday is Saturday 7pm! Get with Ed for details. 1. Find a Heavy 2 Rep Front Squat 8 mim cap 5 RFT/5 OF EVERYTHING! HANG CLEANS 75/115# FRONT SQUATS JERKS BURPEES with a 12 inch Jump…Read More

  6. Thursday 9/13/2018

    Thirsty Thursday! 10 MIN EMOM Odd: 15 KB SWINGS 16/24KG Even:10 HSPU Immediately into: (reset the clock for tabata) Tabata :20 sec on :10 sec off for 4 minutes each MOVEMENT! Plank Holds Minutes 4-8 Abmat Sit-Ups Minutes 8-12 Pushups…Read More

  7. Wednesday September 12th, 2018

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. FInd a MAX DL 1-1-1-1-1 2. FRONT SQUAT 3-3-3-5-5-10 3. 2 Rounds, NOT FOR TIME 30 STRICT PULLUPS 30 STRICT DIPS 30 GHDSU 30 BACK EXTENSIONS…Read More

  8. Tuesday September 11th, 2018

    WOD 9.15.13 9-11 Hero WOD Where were you on September 11, 2001? It’s amazing to me that when I ask people this question, everyone knows exactly where they were and what they were doing the moment they found out about the attacks on our Nation. As I sit here writing this, I think about this tragic …Read More

  9. Monday September 10th, 2018

    PARTY SEPTEMBER 22ND 7PM AT THE BOX BRING A DISH. 1. WORK UP TO A HEAVY BACKSQUAT 3/3 10 MIM CAP 2. 30 STRICT PULLUPS 30 KB SWINGS 16/24 KG 30 Snatches 65/95# 30 LATERAL BAR BURPEES 30 KB SWINGS 16/24 KG 25 MIN STRICT CAP…Read More