Blog
2024
Feb
27

The Open 2024!!!

REP YOUR CREW! Do you primarily work out in the morning or evening classes?? This year for the Open, we’re going to score points for the AM or PM crew. You’ll earn points in 3 ways and the crew with the most points at the end of 3 weeks takes all the glory! Earning Points: 1. Show up and...

2023
Jul
02

July 3rd, 2023

Happy Monday! We’re only having AM classes today – 5:15 am, 6:15 am, and 9 am. Tuesday July 4th will be 8 am only “Otis” Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats...

2023
Jun
29

June 30, 2023

For time:1:00 Max Calorie Row150 M Farmer Carry (50s/35s)– Complete as many rounds as needed to accumulate 150/120 calories

2023
Jun
28

June 29, 2023

A. 12:00 to Build up to a Heavy Complex:3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat B. 4 Rounds for Time:300 M Run15 Hang Snatch (95/65)15 Overhead Squats (95/65)

2023
Jun
22

June 23, 2023

A. EMOM 5 MIN:3 hang clean and jerks– Build to heavier than workout weight B. 20 Min AMRAP:3-6-9-12-15… etc.Handstand Push UpsClean And Jerk (135/95)Calorie Row

2023
Jun
20

June 21, 2023

For Time:50 Wall Balls (20/14)50 Alternating Pistol Squats– Rest 1:0040 Kettlebell Swings (53/35)40 Knees To Elbows– Rest 1:0030 Dumbbell Push Press (35s/20s)30 Ring Dips

2023
Jun
19

June 20, 2023- Randy

“Randy”For Time:75 Power Snatch (75/55) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

2023
Jun
18

June 19, 2023

21 Min AMRAP: 400/200/100 M RunMax Rep Strict Pull Ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

2023
Jun
14

June 15, 2023

A. 10-8-6-4-2Unbroken Snatch Sets for Load*Choose one weight for the entire workout. Pick a weight that you can do all reps in unbroken sets. Athletes may choose to power or squat B. 3 Rounds For Time:100 M Walking Lunge100 Double Unders10 Squat Snatch (75/55)

2023
Jun
12

June 13, 2023

2 Rounds For Time:10 Hand Release Push Ups20 Alternating Dumbbell Hang Power Clean (50/35)10 Hand Release Push Up1000/800 M Row

2023
Jun
11

June 12, 2023

A. 12 Minutes on the Clock:Build to a Heavy Double Push Jerk B. 12 Min AMRAP:14 Alternating Pistol Squats 7 Push Jerk (155/105) *COACHES CHALLENGE:Add a 35/20 lb Dumbbell to your Pistol Squats

2023
Jun
07

June 8, 2023

A. 10 Minutes to Find a Max Broad Jump B. 20 Min AMRAP With a Partner:50 M Sled Push12 Alternating Dumbbell Snatch (70/50)50 M Sled Push

2023
Jun
06

June 7, 2023

A. Every 2 Minutes x 5 Rounds:3 Deadlifts @ 80% of 1RM B. 5 Rounds for Time:9 Deadlifts (315/225)9 Bench Press (185/125)-90 Sec Rest between Rounds –BOX NEWS– Endurance class will be moved to Thursday evenings at 5:00 for the Summer!

2023
Jun
05

June 6, 2023

EMOM 16 Min:Even Minutes: 3 Rope ClimbsOdd Minutes: 12 DB Reverse Lunge (50s/35s)– Use 2 DBs for the lunges, held as desired.–Score is reps NOT completed

2023
Jun
01

June 2, 2023

A. 5 Sets For Load:2 Hang Snatch High Pulls2 Hang Power Snatch– Rest 3:00 between sets. B. For Time:21-15-9Hang Power Snatch (95/65)Toes To Bar

2023
May
30

May 31, 2023

A. 7 Min EMOM-3 Power Cleans + 3 Front Squats + 3 Push Jerks B. For time:30 Burpees over Barbell30/25 Calorie Row15 Power Cleans (185/135)60/50 Calorie Row15 Power Cleans (185/135)30/25 Calorie Row30 Burpees over Barbell

2023
May
28

May 29, 2023- Murph

“Murph”• 1 mile Run• 100 Pull-ups• 200 Push-ups• 300 Squats• 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. –BOX NEWS– Class schedule for Murph is 6:30 am and...

2023
May
22

May 23, 2023

Every 3:00 for 5 Rounds: 50′ Goblet Walking Lunge (53/35)30 Russian Kettlebell Swings (53/35)Max Reps Burpee Pull Ups in Remaining Time-2 Min Rest between Rounds-

2023
May
21

May 22, 2023

7 Min AMRAP:100 M Run1-2-3-4-5-6-etc. Power Cleans (205/135)*continue adding one rep power clean per round until 7 minutes is up

2023
May
16

May 17, 2023

A. Skill Conditioning3 Sets of 100 Double Unders-1 minute rest between sets B. 12 Min AMRAP:12 Front Squats (115/75)30 Crossovers

2023
May
15

May 16, 2023

A. Every 3 Minutes For 21 Min, Complete 1 Complex for Max Load:1 Power Clean1 Hang Power Clean1 Jerk B. 1 Mile Run Time Trial

2023
May
14

May 15, 2023

4 Rounds for Reps:1:00 Calorie Row1:00 Russian Kettlebell Swings (70/53)1:00 Burpees1:00 Wallballs (20/14)1:00 Rest

2023
May
11

May 12, 2023

A. 10 Min EMOM:5 Power Snatch + 5 Overhead Squat (95/65) B. For Time:70 Pull Ups50 Burpees30 Single Dumbbell Overhead Squat (50/35)

2023
May
10

May 11, 2023

25 Minutes on the Clock:From 0:00-12:00:Find a Heavy 3 Rep Deadlift From 12:00-17:00-REST From 17:00-25:00-EMOM3 Deadlifts @ 75% of Heavy 33 Box Jumps (30/24″)*Both done in the same minute every minute

2023
May
09

May 10, 2023

A. 10 Min EMOM:Odd- 5 Front Squats for max loadEven- 10 Handstand Push Ups – do as many as possible strict B.10 Rounds For Time:1 Cluster (185/125)5 Weighted Push Ups10 Push Ups

2023
May
08

May 9, 2023

3 Rounds of:2 minute AMRAP-50ft Single Dumbbell Walking Lunge (50/35)15 Toes to BarMax Calorie Assault Bike in remaining time -Rest 90 seconds b/t sets-

2023
May
07

May 8, 2023

In 10-minutes:1-Mile RunMax Reps Pistol Squats Then…In 10-minutes:2,000 Meter RowMax Reps Goblet Squats (53/35) Then…In 10-minutes:1-Mile RunMax Rep Air Squats

2023
May
04

May 5, 2023

20 Min AMRAP with a Partner:21 Wall Balls (20/14)15 Calorie Row *Waterfall Style: One athletes completes a full round before tagging off to partner 2. Your score is how many rounds + reps your team completes

2023
May
03

May 4, 2023

A. 1. Max Set of Unbroken Pull Ups (Kipping or Butterfly) 2. Then, 3 sets of 1/2 of your max set w/ 60 seconds rest between sets *For example: your max set is 20 reps kipping. Then, you’ll do 3 sets of 10 unbroken reps kipping pull ups w/ 1 reps between sets) B. For Time:3 Rounds of Cindy1 Rou...

2023
May
02

May 3, 2023

5 Rounds for Time:15 GHD Sit Ups OR 30 Abmat Sit Ups15 Kettlebell Swings (53/35)50m Prowler Push (90/45# on the Prowler)Rest 1:00 Between Rounds

2023
May
01

May 2, 2023- Ingrid

A. Strength + Skill Work7 Rounds for Quality:25 Double Under + 1 Power Snatch*Build in weight through the course of the 10 sets**16 Minute Time Cap B. 10 rounds for Time:3 Snatch (135/95)3 Burpees over the Bar

2023
Apr
30

May 1, 2023

A. Back SquatOn the 0:00 – 5 Back SquatsOn the 2:00 – 4 Back SquatsOn the 4:00 – 3 Back SquatsOn the 6:00 – 2 Back SquatsOn the 8:00 – 1 Back Squat B. For Time:1000 M Run40 Back Squats (135/95)30 Front Rack Lunges (135/95)600 M Run

2023
Apr
27

April 28, 2023

For Time:40/32 Calorie Assault Bike20 Handstand Push Ups400m Run30/24 Calorie Assault Bike15 Handstand Push ups300m Run20/16 Calorie Assault Bike10 Handstand Push ups200m Run10/8 Calorie Assault Bike5 Handstand Push ups100m Run

2023
Apr
24

April 25, 2023

8 Rounds For Time:10 Deadlifts (185/125)100 M Kettlebell Farmer Carry (53s/35s)15 Kettlebell Step Overs (53s/ 35s to 24/20″)

2023
Apr
23

Pelvic Floor Workshop!

We’re having a Pelvic Floor Workshop this Wednesday, April 26 at 7:30pm. We’ll be talking about diastasis, leaking, pelvic pain, lower back pain and more. MaKayla will show us different exercises and considerations for each – specifically geared to the issues we may be having durin...

2023
Apr
23

April 24, 2023

A. On a 10 minute clock, get as far as possible:1-2-3-4-5-6-7-8-9-10Unbroken Pull Ups B. For Time:100 Dumbbell Hang Clean and Jerk (50/35)100 Push Up100 Sit Up100 Air Squat *Wear a weight vest if you can

2023
Apr
20

April 21, 2023

A. Snatch Grip Deadlift for load:3 reps @ 95%2 reps @ 99%2 reps @ 99%1 rep @ 102% B. 3 Rounds For Time:20 Box Jump (24/20)10 Squat Snatch (115/75)

2023
Apr
19

April 20, 2023

1,000/800 M Row50V-Ups800/675 M Row40 Slam Balls (50/40)600 /450 M Row30 Floor Wipers (135/95)400/300 M Row20 Barbell Roll outs200 M150Row10 Rower Pike Ups

2023
Apr
18

April 19, 2023- Tabata Something Else

“Tabata Something Else”Complete 32 intervals of 20 seconds of work followed by ten secondsof rest where:• The first 8 intervals are pull-ups,• The second 8 are push-ups,• The third 8 intervals are sit-ups, and finally,• The last 8 intervals are squats. There is no rest between exercises.

2023
Apr
17

April 18, 2023

32 Min EMOM:Min 1: Bike at Moderate PaceMin 2: 2 Back Squat (start at roughly 60% of your max and add 10-20 lbs each round)Min 3: Bike at Moderate PaceMin 4: 5 Turkish Sit Ups per Side (53/35)

2023
Apr
16

April 17, 2023

5 Rounds on the 4 min:50 Double Unders (3:1 Singles)9 Dumbbell Deadlift (50’s/35’s)6 Dumbbell Hang Power Clean 3 Dumbbell Push Press200 M Run

2023
Apr
13

April 14, 2023

For Time:Run 1 mile100′ Dumbbell Bear Crawl (50’s/35’s)Run 800 meters35 Ring Push UpRun 400 meters20 Strict Pull Up

2023
Apr
12

April 13, 2023

Heavy Day! A. 5 Rounds for Completion:3 Min Bike or Row at RPE 6-7/108 Deadlift (75%) B. Accessory LiftsSplit Squat + Split Stance Good Morning:3 x 10/side Kang Squat:3 x 8 Sled Drag Face Pull3 x 50′ -Complete all exercises at RPE 7 of 10

2023
Apr
11

April 12, 2023

3 Rounds for Time:20/16 Calorie Row2 Rope Climb75 Air Squats -4 Min REST- 3 Rounds for Time:100′ Handstand Walk (25′ Segements)24 GHD Sit Ups18 V-Ups

2023
Apr
10

April 11, 2023

A. Clean and Jerk:1 rep OTM x 10 min-Start with light weight and increase to finish at 85% of 1RM B. 4 Rounds on the 4 min:5 Snatch (135/95)10 Clean and Jerk (135/95)400 meter RunGoal: Consistent pace across all rounds

2023
Apr
06

April 7, 2023

A. EMOM 10 Min, Complete 1 Complex:1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat B. AMRAP 5 min x 3 Rounds:12/9 Cal Bike6 Hang Power Snatch (125/85)3 Bar Muscle Up-Rest :90 sec between AMRAP’s

2023
Apr
05

April 6, 2023- AGQF 23.3

A. 3x 30 SecondsChin Over Bar Hold B. Chest to Bar Pull Ups3×5.5.5*These are cluster sets. One set is technically 3 sets of 5 reps. You will do 5 unbroken, come down and rest for 10 seconds, and then perform 2 more sets of 5 unbroken in that same fashion. C. AGQF 23.3For time:800 M Run7 rope cl...

2023
Apr
03

April 4, 2023

EMOM 15 minMin 1: 20/17 Cal RowMin 2: 15 T2BMin 3: 5 Shuttle Run (25′ down and back = 1) *Score is Reps NOT Completed

2023
Mar
27

March 28, 2023- Wall Ball Madness

Wall Ball Madness!! EMOM 15 Min:Min 1- 8 Wall Balls (20/14)Min 2- 11 Wall BallsMin 3- 15 Wall BallsMin 4- 25 Wall BallsMin 5- 14 Wall BallsMin 6- 10 Wall BallsMin 7- 20 Wall BallsMin 8- 13 Wall BallsMin 9- 18 Wall BallsMin 10- 8 Wall BallsMin 11- 19 Wall BallsMin 12- 16 Wall BallsMin 13- 10 Wall Bal...

2023
Mar
26

March 27, 2023

For Time:20 Power Snatch (135/95)25 GHD Sit Up30 KB Swing (53/35)25/20 Cal Bike 30 KB Swing (53/35)25 GHD Sit Up20 Thruster (135/95)

2023
Mar
20

March 21, 2023

12-minute AMRAP:8 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 240 crossovers ♀ 50 lb♂ 70 lb

2023
Mar
19

March 20, 2023

For time:9 front squats, weight 19 handstand walks, 25 feet15 front squats, weight 215 muscle-ups21 front squats, weight 321 chest-to-wall handstand push-ups Time cap: 15 minutes ♀ 155, 125, 95 lb♂ 225, 185, 135 lb

2023
Mar
16

March 17, 2023

Happy St. Patrick’s Day!! AMRAP 12 min200 M Run10 Kettlebell Sumo Deadlift High Pull (70/53)10 Kettlebell Goblet Lunge

2023
Mar
15

March 16, 2023

Teams of 2 For Time:70 Hang Power Clean (155/105)110 Handstand Push Ups210 Air Squat* Split work any way, but complete one movement before moving down the list.

2023
Mar
14

March 15, 2023

For Time:Row 1000 meters5 Bench Press (85% of 1RM)Row 800 meters4 Bench PressRow 600 meters3 Bench PressRow 400 meters2 Bench PressRow 200 meters1 Bench Press

2023
Mar
13

March 14, 2023

3 Rounds on the 5 min8 Front Squat (135/95)16 Box Jump (24/20)24/20 Cal Bike 16 Burpee8 Push Press (135/95) -Goal is to have a sustained effort throughout and finish each round in a similar time.

2023
Mar
08

March 9, 2023

For Time:Cash In:50/40 Calorie Row 3 Rounds 20 Medball Clean (20/14)20 Medball Sit Up (20/14) Cash Out:50/40 Calorie Row

2023
Mar
07

March 8, 2023

EMOM 24 min:Min 1: 10 Clean and Jerk (95/65)Min 2: 10 Alternating Reverse Lunge + Box Step Up (24/20)Min 3: Max Reps BurpeesMin 4: REST

2023
Mar
05

March 6, 2023

12 Min AMRAP:3 Kettlebell Swings (53/35)3 Pistol Squats 6 Kettlebell Swings6 Pistol Squats9 Kettlebell Swings9 Pistol Squats12 Kettlebell Swings12 Pistol Squats…Keep climbing by 3s every round until the 12 minutes time hits

2023
Feb
09

February 10, 2023

AMRAP 15 minRow 200 meters50′ Double Dumbbell Overhead Walking Lunge (50’s/35’s) *Increase the row by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark

2023
Feb
08

February 9, 2023

3 Rounds For Time:20 Wall Ball (20/14)20 SDLHP (75/55)20 Box Jump (20)20 Push Press (75/55)20/17 Cal Row-Rest 1 min between rounds

2023
Feb
02

February 3, 2023

EMOM 15 min:Min 1: 20 Dumbbell Squats (50s/35s)Min 2: 20 Toes to BarMin 3: 60 Double Under Min 4: 20 Box Jump Over (24/20)Min 5: REST

2023
Feb
01

February 2, 2023- 15.4

“15.4”AMRAP in 8 minutes3 Handstand Push-Ups3 Cleans (185/125 lb)6 Handstand Push-Ups3 Cleans (185/125 lb)9 Handstand Push-Ups3 Cleans (185/125 lb)12 Handstand Push-Ups6 Cleans (185/125 lb)15 Handstand Push-Ups6 Cleans (185/125 lb)18 Handstand Push-Ups6 Cleans (185/125 lb)21 Handstand Pu...

2023
Jan
31

February 1, 2023

5 Rounds on the 3 min:2 Rounds of Cindy-Max Calorie Row with the remaining time in each round 1 Round of Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats

2023
Jan
30

January 31, 2023

4 Rounds, Each For Time:20/15 Calorie Bike12 Hang Power Snatch (115/75)20 Burpees24 Wall Balls (20/14)3 Wall Walks *Rest 2:30 Between Sets