1. Tuesday April 10th, 2018

    Two fer Tuesday 5 Rounds,  one minute each station, work is continuous, count total reps per station for a total. 20 min total BackSquat 100/180# DB PP 25/55 KB Swings 16/24 Pullups 1 minute at each station, athletes work together for a total score each Round, no rest between Rounds,…Read More

  2. Friday April 6th, 2018

    Girlfriend Friday has been canceled!  Let's do a boy! J. T. 21-15-9 HANDSTAND PUSHUPS PUSHUPS RING DIPS (MODIFY AS NEEDED)…Read More

  3. Wednesday April 4th, 2018

    Weightlifting Wednesday is here!  Come on now! 1. Hang Squat Snatch from the knee, go light 55kg x3x3x3 2. Full Snatch from the ground, work up to a Heavy load or work on the method with the light load 3.  BackSquat Go Heavy 2x2x2 then Max out for 1  …Read More

  4. Monday April 2nd, 2018

    10 min Emom ODD: Power Clean into a Squat Clean into a Thruster EVEN: 15 KB Swings 16/24 kg 3 minute rest Find a one rep heavy Squat Clean    …Read More

  5. Friday March 30th, 2018

    GOOD FRIDAY! PARTY AT THE BOX TONIGHT 7PM. "DIANE" 21-15-9 DEADLIFT 155/205# HSPU Or "JACKIE" 1000M ROW 45 THRUSTERS 45 all 30 PULLUPS YAY!…Read More

  6. Post Crossfit Open Recovery Tips

    In our last blog, we touched on how to stay safe in the Crossfit open! Now that the US Crossfit open has concluded — we have to ask — did you participate and how did you do? There are a lot of emotions going into, during, and after the Crossfit games, so hopefully you're taking care of yourself.…Read More

  7. Wednesday March 28th, 2018

    PARTY AT THE BOX FRIDAY AT 7PM! FOOD, FAMILY,  AND FUN! WEIGHTLIFTING WEDNESDAY IS HERE! 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 FRONT SQUAT 105/170# NO RACKS BENCH 75/135# DL 165/250# Or BODYWEIGHT WEDNESDAY 4 RFT 40 AIR SQUATS 30 AB-MAT SIT-UPS 25 PUSHUPS 15 DIPS  …Read More

  8. Tuesday March 27th, 2018

    Party at The Box Friday night 7pm! Sign up with Ed. Bring family & friends.. Two fer Tuesday! 20 min Amrap 10 Wallballs 15 Pushups 20 KB Swings 16/24 kg One athlete does the work, ONE ATHLETE RUNS 200M, once the runner comes back the athlete tells the runner what round, movement and rep their on…Read More