Congratulations to our athlete of the month, Brian! here are some graceful moments. The Jedi clean The “I can’t wait for the next lunges WOD” face Strength: 4×5 front squat […]

Strength: Wendler bench press WOD: 4 rounds 1 tower run 2 sled drags or plowler pushes ******************************** first come first serve. Down to the last conex and back will be 1. 25’s/10’s […]

Strength: Wendler deadlift WOD: for time 21 deadlift, 8 ring dips 15 deadlift, 8 ring dips 9 deadlift, 8 ring dip 15 deadlift, 8 ring dip 21 deadlift, 8 ring dip 185/115  

Resting up top? You know who you are.  Strength: Wendler shoulder press WOD: 5 rounds 10 chest to bar pullups 15 box jumps 24″/20″ 10 kettlebell swings 70/53 ************************ Great […]

Happy Birthday Julio! Strength: Wendler squat WOD: I love burpees 32 burpees 2 prowlers (no weight) 28 toes to bar 19 power cleans 155/95 83 air squats 32 burpees

Strength: Wendler deadlift Partner WOD: for time 800m run together 3,000m row switching every 500m while your partner holds barbell in hands 185/125 you can only row while partner is […]

Strength: Wendler shoulder press WOD: 14.1 10 minute AMRAP 30 double unders 15 snatches 75/55  

  It’s you against the bar. Strength: Wendler back squat. In between sets, work on your toes to bar skill. To to get a smooth set of 5. WOD: for […]

  Strength: Bench press. In 4-6 sets, find a heavy, but doable 3 rep bench press. You will partner up with someone else and do a 7 minute EMOM of […]

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, […]