9.16.19

Monday, September 16, 2019

“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb

WORKOUT OF THE DAY

"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook.

9.14.19

Saturday, September 14, 2019

“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

WORKOUT OF THE DAY

"dive bar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"dive bar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"dive bar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29

9.13.19

Friday, September 13, 2019

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

WORKOUT OF THE DAY

"17.4"

Alternating EMOMx12
Min 1 – 3-5 TNG Deadlift at 80% of max
Min 2 – 3-5 strict HSPU

Then 16.4/17.4
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups
13 Minute Cap

"17.4"

Alternating EMOMx12
Min 1 – 3-5 TNG Deadlift at 80% of max
Min 2 – 3-5 strict HSPU

Then 16.4/17.4
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups
13 Minute Cap

"17.4"

Alternating EMOMx12
Min 1 – 3-5 TNG Deadlift at 80% of max
Min 2 – 3-5 strict HSPU

Then 16.4/17.4
55 deadlifts (135/95)
55 wall-ball shots (20/10)
55-calorie row
55 hand-release push-ups
13 Minute Cap

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29

9.12.19

Thursday, September 12, 2019

“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb

WORKOUT OF THE DAY

"halftime"

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Bike

"halftime"

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Bike

"halftime"

30-20-10:
Dumbell Power Snatch (35/25)
Wallballs (14/10)

Directly Into…

10-20-30:
Burpees
Calorie Bike

Box Brief

++Save the Dates++
1st Annual Indy Battle Sunday 9/29!

9.11.19

Wednesday, September 11, 2019

"The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom."" –Rudolph W. Giuliani. December 31, 2001. 18 years ago, we underwent a tragic loss. 18 years ago, we became stronger than it ever before. We recognize that adversity breeds strength. And through adverse times, we can find good, if we look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider. But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that. To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need - or better - the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, religion, or lifestyle. Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part. We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward. In the words of John F. Kennedy, "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."

WORKOUT OF THE DAY

"ALWAYS REMEMBERED"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

"ALWAYS REMEMBERED"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

"ALWAYS REMEMBERED"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Box Brief

++Save the Dates++
1st Annual Indy Battle Sunday 9/29

9.10.19

Tuesday, September 10, 2019

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” - Anne Frank

WORKOUT OF THE DAY

“Heavy Metal"

Strict Press – Build to a heavy set of 5

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

“Heavy Metal"

Strict Press – Build to a heavy set of 5

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

“Heavy Metal"

Strict Press – Build to a heavy set of 5

AMRAP 12:
10 Strict Presses (95/65)
40 Single Unders
10 Strict Pull-ups
40 Single Unders

Box Brief

++Save the Dates++
1st Annual Indy Battle Sunday, 9/29!

9.15.19

Sunday, September 15, 2019

“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye

WORKOUT OF THE DAY

"divebar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"divebar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"divebar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29

9.9.19

Monday, September 9, 2019

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

WORKOUT OF THE DAY

"SQUEAKY CLEAN"

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

 

 

"SQUEAKY CLEAN"

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans

Barbell: 115/85

"SQUEAKY CLEAN"

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans

Barbell: 95/65

Box Brief

++Save the Dates++
1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.8.19

Sunday, September 8, 2019

“I don’t like that man. I should get to know him better.” - Abraham Lincoln

WORKOUT OF THE DAY

"Knee Slapper"

Back Squat Waves Then…

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

"Knee Slapper"

Back Squat Waves Then…

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

"Knee Slapper"

Back Squat Waves Then…

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.7.19 GRAND OPENING DAY

Saturday, September 7, 2019

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee

WORKOUT OF THE DAY - GRAND OPENING PARTY AT RTC - Starts at Noon. Open to EVERYONE!! 
JOIN US

Box Brief

++Save the Dates++
1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.6.19

Friday, September 6, 2019

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” - Thomas Edison

WORKOUT OF THE DAY

"18.3"

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men: 115 Bar / 50 DB

Women: 80 Bar / 35 DB

14 Minute Cap

Then 15 Minutes to Find your Max SNATCH

 

"18.3"​

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men: 115 Bar / 50 DB

Women: 80 Bar / 35 DB

14 Minute Cap

Then 15 Minutes to Find your Max SNATCH

"18.3"​

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men: 95 Bar / 35 DB

Women: 65 Bar / 20 DB

14 Minute Cap

Then 15 Minutes to Find your Max SNATCH

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.5.19

Thursday, September 5, 2019

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

WORKOUT OF THE DAY

"cement truck"

Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

"cement truck"

Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

"cement truck"

Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.4.19

Wednesday, September 4, 2019

“Patience is not the virtue. Discipline is.”

WORKOUT OF THE DAY

“Sucker Punch”

Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

“Sucker Punch”

Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

“Sucker Punch”

Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

AUGUST COMMITTED CLUBS:

Congrats to the members of our very first Committed Club:

  • Amber Osmar
  • Jon Miller
  • Mary Ellen Polosky
  • Michelle Parker
  • Sara Scheetz
  • Scott Miller 
  • Stacey Miller 
  • Sam Ledford 
  •  John Furey

Congrats to the members of our very first Super Committed Club:

  • Jessica Campitelli
  • Paula Harmon
  • Stephanie Margaritakis 

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.3.19

Tuesday, September 3, 2019

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

WORKOUT OF THE DAY

"The Total"

Max Back Squat 
Max Strict Press
Max Deadlift 

15 Minutes to find each

"The Total"

Max Back Squat 
Max Strict Press
Max Deadlift 

15 Minutes to find each

"The Total"

Max Back Squat 
Max Strict Press
Max Deadlift 

15 Minutes to find each

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.2.19

Monday, September 2, 2019

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WORKOUT OF THE DAY

"WHITTEN"

5 Rounds
22 Kettlebell Swings (70/55)
22 Box Jumps (24/20)
400 Meter Run
22 Burpees 
22 Wallballs (20/14)

"WHITTEN"

5 Rounds
22 Kettlebell Swings (70/55)
22 Box Jumps (24/20)
400 Meter Run
22 Burpees 
22 Wallballs (20/14)

"WHITTEN"

5 Rounds
22 Kettlebell Swings (70/55)
22 Box Jumps (24/20)
400 Meter Run
22 Burpees 
22 Wallballs (20/14)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.1.19

Sunday, September 1, 2019

“When doing your risk analysis, how to you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others.

But as we think through those things - what is the bigger risk in 10 years from now?
The realization of those fears?
Or the realization that we never tried?
Let’s jump, and build our wings on the way down.

WORKOUT OF THE DAY

"TEAM TOSH SPRINTS"

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

"TEAM TOSH SPRINTS"

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

"TEAM TOSH SPRINTS"

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

++Save the Dates++

Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle 9/29

8.31.19

Saturday, August 31, 2019

“The single biggest problem in communication is the illusion that it has already taken place”. - George Bernard Shaw

WORKOUT OF THE DAY

"CRAZY STAIRS"

For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

"CRAZY STAIRS"

For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

"CRAZY STAIRS"

For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (95/65)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

++Save the Dates++

Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle 9/29

8.30.19

Friday, August 30, 2019

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.” To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle. The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same. Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them.

WORKOUT OF THE DAY

"FRANK THE TANK"

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

"FRANK THE TANK"

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

"FRANK THE TANK"

AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

++Save the Dates++

Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle 9/29

8.29.19

Thursday, August 29, 2019

“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous

WORKOUT OF THE DAY

"30 ROCK"

AMRAP 20:
30 Hang Power Cleans (95/65)
30 Push Presses (95/65)
30/21 Calorie Bike
30 Toes to Bar

"30 ROCK"

AMRAP 20:
30 Hang Power Cleans (95/65)
30 Push Presses (95/65)
30/21 Calorie Bike
30 Toes to Bar

"30 ROCK"

AMRAP 20:
30 Hang Power Cleans (95/65)
30 Push Presses (95/65)
30/21 Calorie Bike
30 Toes to Bar

++Save the Dates++

Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle 9/29

8.28.19

Wednesday, August 27, 2019

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion. One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.

WORKOUT OF THE DAY

“Dirty Water”

BACK SQUAT 3×5

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

“Dirty Water”

BACK SQUAT 3×5

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

“Dirty Water”

BACK SQUAT 3×5

For Time:
150 Single Unders
800 Meter Run
60/45 Calorie Row

Box Brief

++Save the Dates++

Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle 9/29

8.27.19

Tuesday, August 27, 2019

"You cannot outwork a bad diet. Period."

WORKOUT OF THE DAY

"Sweater Weather"

For Time
50/35 Calorie Row
50 Burpees
50 DB Snatches (30/35)
50 Burpees
50/35 Calorie Row

"Sweater Weather"

For Time
50/35 Calorie Row
50 Burpees
50 DB Snatches (30/35)
50 Burpees
50/35 Calorie Row

"Sweater Weather"

For Time
50/35 Calorie Row
50 Burpees
50 DB Snatches (30/35)
50 Burpees
50/35 Calorie Row

Box Brief

++Save the Dates++

Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle 9/29

8.26.19

Monday, August 26, 2019

Week 4

WORKOUT OF THE DAY

"CHIPS AHOY"

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

"CHIPS AHOY"

For Time:
30 Pull-ups
400 Meter Run
15 Overhead Squats (95/65)
800 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
30 Pull-Ups

"CHIPS AHOY"

For Time:
30 Pull-ups
400 Meter Run
15 Overhead Squats (75/55)
800 Meter Run
15 Overhead Squats (75/55)
400 Meter Run
30 Pull-Ups

Box Brief

++Save the Dates++

Labor Day Hours: 10am open, 10:30 Hero Workout, Cookout to follow

Grand Opening Party September 7th, 2019

1st Annual Indy Battle, Sunday, 9/29

8.25.19

Sunday, August 25, 2019

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

WORKOUT OF THE DAY

“Pyramid Scheme”

Dumbbell Rows
5 Rounds of 10 Reps Each Side

“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (50/35)
GHD Sit Ups
200m Run After Each Round

“Pyramid Scheme”

Dumbbell Rows
5 Rounds of 10 Reps Each Side

“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (50/35)
Hanging Knee Ups Strict
200m Run After Each Round

“Pyramid Scheme”

Dumbbell Rows
5 Rounds of 10 Reps Each Side

“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (35/25)
Hanging Knee Ups Strict
200m Run After Each Round

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.24.19

Saturday, August 24, 2019

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

WORKOUT OF THE DAY

"Russian Roulette"

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

"Russian Roulette"

5 Rounds:
10 Dumbbell Strict Press (50/35)
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

"Russian Roulette"

5 Rounds:
10 Dumbbell Strict Press (35/25)
20 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
60 Single Unders

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.23.19

Friday, August 23, 2019

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

WORKOUT OF THE DAY

"Hangnail"

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

"Hangnail"

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

"Hangnail"

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (30/20)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (155/105)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.22.19

Thursday, August 22, 2019

“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen

WORKOUT OF THE DAY

"WRECK TRECK"

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Med Ball Run (20/14)
15 Wallballs (20/14)
200 Meter Run

"WRECK TRECK"

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Med Ball Run (20/14)
15 Wallballs (20/14)
200 Meter Run

"WRECK TRECK"

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Med Ball Run (14/8)
15 Wallballs (14/8)
200 Meter Run

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.21.19

Wednesday, August 21, 2019

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

WORKOUT OF THE DAY

"IHOP"

3-Position Power Clean

Build to Heavy 3-Position Power Clean

“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

"IHOP"

3-Position Power Clean

Build to Heavy 3-Position Power Clean

“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

"IHOP"

3-Position Power Clean

Build to Heavy 3-Position Power Clean

“IHOP”
AMRAP 15:
120 Single Unders
30/24 Calorie Row
15 Power Cleans (95/65)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.20.19

Tuesday, August 20, 2019

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson​

WORKOUT OF THE DAY

“Swole Cycle”

Bench Press
Build to a Heavy Set of 3

“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

“Swole Cycle”

Bench Press
Build to a Heavy Set of 3

“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

“Swole Cycle”

Bench Press
Build to a Heavy Set of 3

“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

BINGO BOARDS ARE LIVE! $25 Visa Gift Card up for grabs!!! 

8.19.19

Monday, August 19, 2019

Week 3 is here!!

WORKOUT OF THE DAY

"Hit & Run"

Squats Alternating On the Minute x 12 (6 Rounds):
Odd: 2 Front Squat
Even: 4 Back Squat

Barbell: 75% of 3-Rep Max Back Squat (on both lifts)

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

"Hit & Run"

Squats Alternating On the Minute x 12 (6 Rounds):
Odd: 2 Front Squat
Even: 4 Back Squat

Barbell: 75% of 3-Rep Max Back Squat (on both lifts)

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Single Dumbbell Squats (50/35)

"Hit & Run"

Squats Alternating On the Minute x 12 (6 Rounds):
Odd: 2 Front Squat
Even: 4 Back Squat

Barbell: 75% of 3-Rep Max Back Squat (on both lifts)

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (40/30)
21 Single Dumbbell Squats (40/30)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

BINGO BOARDS ARE LIVE! $25 Visa Gift Card up for grabs!!! 

8.18.19

Sunday, August 18, 2019

"You've been criticizing yourself for years and it hasn't worked. Try approving of yourself and see what happens." -- Louise Hay 

WORKOUT OF THE DAY

"Double Fist"

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

"Double Fist"

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

"Double Fist"

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.17.19

Saturday, August 17, 2019

"Be better. Be better. Come back more prepared next year to excel at anything that's thrown at you." -- Dave Castro

WORKOUT OF THE DAY

"Nowhere fast"

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

METCON:
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

"Nowhere fast"

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

METCON:
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

"Nowhere fast"

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

METCON:
For Time:
50 Power Cleans (115/85)

On the Minute: 5 Toes to Bar

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.16.19

Friday, August 16, 2019

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. This workout is in their honor.

WORKOUT OF THE DAY

"31 Heroes"

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Medball Run (30/20)

"31 Heroes"

Teams of 2
AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Medball Run (30/20)

"31 Heroes"

Teams of 2
AMRAP 31:
8 Thrusters (115/85)
6 Rope Climbs (15′)
11 Box Jumps (24/20)
*400 Meter Continuous Medball Run (20/14)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.15.19

Thursday, August 15, 2019

"Growth begins with finding something outside of yourself and, when approached with genuine curiosity, allows for a learning opportunity and the chance to be that much better." -- Jason Khalipa

WORKOUT OF THE DAY

“Team Tosh Splash”

2 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

No partner? Rest 1:1

“Team Tosh Splash”

2 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

No partner? Rest 1:1

“Team Tosh Splash”

2 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

No partner? Rest 1:1

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.14.19

Wednesday, August 14, 2019

"Ideas without action aren’t ideas. They’re regrets." -- Jeff Haden

WORKOUT OF THE DAY

"Blockbuster"

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

"Blockbuster"

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

"Blockbuster"

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (135/95)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.13.19

Tuesday, August 13, 2019

"A lot of people are overstressed, over-worked, undereating and overexercising because they don't feel worthy enough in their bodies to take up space." -- Dana Monsees

WORKOUT OF THE DAY

"HIP HOP"

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
GHD Sit-ups

"HIP HOP"

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

"HIP HOP"

For Time:
1 Mile Run

Directly Into…

100-80-60-40-20
Single Unders
50-40-30-20-10:
AbMat Sit-ups

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.12.19

Monday, August 12, 2019

WEEK 2 is here and the countdown to our GRAND OPENING IS ON!!!

WORKOUT OF THE DAY

"Optimus Prime"

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

METCON
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

"Optimus Prime"

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

METCON
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

"Optimus Prime"

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

METCON
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (185/135)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.11.19

Day 7

Sunday, August 9, 2019

WORKOUT OF THE DAY

“Burn Sunday”

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

“Burn Sunday”

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

“Burn Sunday”

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.10.19

Day 6

Saturday, August 10, 2019

WORKOUT OF THE DAY

"MONKEY BUSINESS"

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

"MONKEY BUSINESS"

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

"MONKEY BUSINESS"

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (35/25)
15 Pull-ups

Box Brief

FIRST PARTNER WOD TODAY AT 11am. FREE FOR MEMBERS TO BRING GUESTS!!! COME CHECK US OUT.

++Save the Dates++
Grand Opening Party September 7th, 2019

8.8.19

Day 5

Friday, August 9, 2019

WORKOUT OF THE DAY

"ROCKET POWER"

Build to a Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 
15 Lateral Barbell Burpees
15 Overhead Squats 
9 Lateral Barbell Burpees
9 Squat Snatches Barbell: 115/85

"ROCKET POWER"

Build to a Heavy Complex:
2 Power Snatches
1 Overhead Squat

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 
15 Lateral Barbell Burpees
15 Overhead Squats 
9 Lateral Barbell Burpees
9 Power Snatches Barbell: 115/85

"ROCKET POWER"

Build to a Heavy Complex:
2 Power Snatches
1 Overhead Squat

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 
15 Lateral Barbell Burpees
15 Overhead Squats 
9 Lateral Barbell Burpees
9 Power Snatches Barbell: 95/65

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.8.19

Day 4!

Thursday, August 8, 2019

WORKOUT OF THE DAY

"March Madness"

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

"March Madness"

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

"March Madness"

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.7.19

Day 3!

Wednesday, August 7, 2019

WORKOUT OF THE DAY

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 95/65

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.6.19

Day 2!

Tuesday, August 6, 2019

WORKOUT OF THE DAY

"Cool WHip"

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

"COOL WHIP"

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

"COOL WHIP"

3 Rounds:
21/15 Calorie Row
120 Single Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (35/25)
12 Lateral Dumbbell Burpees

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.15.19

Sunday, September 14, 2019

"All progress takes place outside the comfort zone." -- Michael John Borak

WORKOUT OF THE DAY

"tabata what"

Tabata Back Extensions 
Rest 1 Minute 
Tabata Double Unders 
Rest 1 Minute Tabata Lunges Rest 1 Minute Tabata SA DB Push Press R
Rest 1 Minute Tabata SA DB Push Press L

"tabata what"

Tabata Back Extensions 
Rest 1 Minute 
Tabata Double Unders 
Rest 1 Minute Tabata Lunges Rest 1 Minute Tabata SA DB Push Press R
Rest 1 Minute Tabata SA DB Push Press L

"tabata what"

Tabata Back Extensions 
Rest 1 Minute 
Tabata Double Unders 
Rest 1 Minute Tabata Lunges Rest 1 Minute Tabata SA DB Push Press R
Rest 1 Minute Tabata SA DB Push Press L

Box Brief

++Save the Dates++
First Annual Indy Battle 9/29

Kids classes return this week 9/17 at 5pm!