Wednesday, September 17th

WOD: In teams of 2-3, perform AMRAP in 8 minutes at each station: Row for Calories 50′ Farmer Carry DB Rack Lunge 100 Meter Sprint DB Push Press Bring a Friend Saturday 8:00 am and 9:00 am

Tuesday, September 16th

Bring a friend Saturday the 20th 8 and 9 am.  Hike up millcrerek Canyon and Tinfoil dinner 3:30 pm -8:30 pm Saturday 20th. WOD: 3 Rounds for time of: 10 Chest to Bar Pull-ups 10 Front Squats  10 Burpees  POST: 4 x 10 each arm Bent Row DB  :20

Monday, September 15th

Details of the Nutrition challenge will be given on Thursday September 18th at 7:00-8:00 pm. We are very excited! This Saturday September 20th its Bring a Friend Saturday. So gather all your friends and family and bring them to either the 8 am

Saturday, September 13th

Please be on time, come fasted, no water,  having NOT exercised, wearing tight fitting minimal clothing, they accept credit card, cash, check! You will have a place to undress discretely.   WOD: Open Gym from 6-10 am or Run a 5 K

Friday, September 12

September 13th We will be having the BOD POD body fat testers come to the box. If you signed up for a time be sure to be on time, bring your money $30.00 for body fat or $50.00 for both body fat and metabolic testing, come fasted both food and