Workout of the Day

Thursday, December 19th

Skill: Handstand PracticeBeginner – complete 15 wall kick ups with good form and 10 wall walksIntermediate – Complete 5 30s wall facing HS holds and 5 wall facing holds alternating pulling one foot off at a time to feel balance… Read more »

Sunday, December 15th

HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

Friday, December 13th

Strength: Barbell Romanian Deadlifts (“Straigh leg”) 4×6 For Time:10 Squat Cleans 205/145200m run8 Squat Cleans200m run6 Squat Cleans 200m run4 squat Cleans200m run2 Squat Cleans200m run