“Bradley” 10 Rounds For TIme 100 meter Sprint 10 Pull-Ups 100 meter Sprint 10 Burpees 30 seconds Rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, […]

Skill/Strength GHD work WOD 6 rounds 1 min Calorie Assault Bike 1 min Sit Ups 1 min Box Jumps 24/20 1 min rest

Come join us in celebrating the life of FOS Mario Hernandez with our annual Black Rhino WOD! “Black Rhino” For Time: 155m Yoke Carry (Body Weight) -24 Hand Stand Push Ups -24 […]

Strength Bench 5×5 @ 80%  WOD 15 min AMRAP 50 Double Unders 10 pull ups 10 Thrusters 95/65

“Wittman” Hero WOD 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, […]

  Warm Up as Class WOD 25 min EMOM 3 Deadlifts 3 evil wheels w bar 3 hand release pushups weight % 75,80,85,90 of max

Skill/Strength Work on Rope Climbs WOD 10 min AMRAP 5 Toes to Bar 5 Burpees 3 min rest 3 mile assault bike score will be rounds and time on bike

Skill/Strength Double under work WOD 5 RFT 10 Cleans 135/95 Sled Push 90/50