Dan Broughton

Tempo Deadlift: 31X1 E2MOM 12 (6 rounds) 4 Deadlifts @ 60 – 80% of 5RM (building encouraged) Strength – Tempo will be a strong pull off the ground, slight pause at top, 3 seconds to lower, then a pause to… Read more »

2 sec pause front squat squat 4×3 @ 80-85% of 5RM Strength – no rebounding after the pause, keep the brace tight and strong push with glutes out of the pause. AMRAP 9 15 DB Deadlifts 50/35 | 35/25 |… Read more »

Hero WOD Klepto: 4RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on… Read more »

Fall Brawl!!! All classes cancelled. Come and support our athletes from 9am to ~1pm and bring something for the potluck after!

Strict Press – 5 Max Rep Test For time: 12 min cap400m run5 Turkish Get Ups 53/35 | 35/26 | 26/1810 burpee to target20 Front Squats 95/65 | 75/55 | 45/3510 burpee to target5 Turkish Get Ups 53/35 | 35/26… Read more »

For time: 20 min cap50 Power Cleans 95/65 | 75/55 | 45/3550 Wall Balls 20/14 | 14/10 | 10/650 DU/100 SU35/35/3520/20/2010/10/10(Double reps for single unders on each round) Elongated Plank Tabata – 4 min 20s on 10s off Core –… Read more »

Front Squat – 5 Rep Max Test Every 3 minutes, for 12 minutes (4 sets) 20/15 Calories of Assault Bike 10 Burpee Box Jump-Overs 24″/20″ | 20″/16″ | step overs Workout – looking for about 45-60s rest here. Classes larger… Read more »

1 Set of Max Chin Ups (supinated grip) 3 Sets of 50% of that number Rest 90s We’ll have a subset focus on chin ups this cycle to mix things up a bit. Perform one max effort set, palms facing… Read more »

Deadlift – 5RM Test WOD: AMRAP 12 – 100 Double Unders/200 Single Unders, 50 Air Squats, 500m/400m Row. Workout – Low impact workout so that we don’t burn out for tomorrow’s Fall Brawl. Pace the air squats in a manner… Read more »