Strength With a partner,  15 minutes to find a 1rm Ground to OH Then… Partner AMRAP in 20 Minutes 150 Double Unders *Rope Climb (each partner) 100 KB Swings, 53/35 *Rope Climb (each partner) 50 Ground To OH, 135/95 *Rope Climb (each partner) *Both partners must complete the rope climb before moving onto the next movement. One person works at time. We are excited to announce that our very own member, Josh Linden will be offering yoga here at the box starting Sunday March 3rd at 9am. This will be a free class for Unlimited memberships, $12 drop -in for all other memberships. Stay tuned for more details.  Read more

DeadLift 5×3 Then 12 Min AMRAP 3 Deadlift 275/185 5 Burpees 7 KettleBell Swings 2pood/1.5pood 9 Situps Post times and Loads to Comments:Read more

7 Min EMOM: 3 Hang Power Snatches + 1 OHS Then… 3 Rounds: 50 Air Squats 7 Bar Muscle Ups 10 Hang Power Snatches, 135/95 Mobility Class Tues/Thurs at 5pm  Read more

Work up to a 1 RM of the following complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Shoulder to Overhead Then…… 7 Rounds 7 Power Cleans 135/95 7 Front Squats 7 Toes to Bar 7 Chest to Bar Pullups Beers doing some muscle ups!  Read more

1RM 20m Weighted Walk. This will be like the stimulus of a Yoke Walk. You’ll load a bar with weight on a rack, take the weight for a walk up the box and back to the rack. 4 Rounds of 6 Skin-the-cats (RX Movement from a ring height that feet don’t touch, scale leverage i.e. str8 leg to tucks &/or ROM) 4 L-Pull-ups Max Rep Handstand Touches (RX movement is while holding a handstand support while facing the wall on one arm and bring the opposite arm up an touch your shoulder see video & article linked, scale by handstand progression with same movement) “365lb 20m walk… I forget what time I got for the WOD, but it was bloody hard!!” – Sam the Australian 1/30/12Read more