Workout of the Day

Wednesday, November 30th

Conditioning: AMRAP 13 Part A: 3RFT 8 Alternating Front Rack Barbell Lunge (stationary, forward step) 115/75 | 95/65 | 75/55 10 Bar Facing Burpees 8 Alternating Front Rack Barbell Lunge 10 Lateral Squat Jumps Over Barbell Part B: Use remainder… Read more »

Tuesday, November 29th

Strength: *Test* – in 20 minutes 5RM Deadlift Deadlift – reps must be touch and go, no resetting on the ground. Lets focus on keeping our shoulders locked and not rounding as the weights get heavy! Conditioning: AMRAP 9 10… Read more »

Sunday, November 27th

Hero WOD: Bradley 10RFT 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30s rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,… Read more »

Friday, November 25th

***9:30am class only!*** Turkey Gone Bad 1 minute per station. Accumulate max reps each minute. Complete 4 total rounds in 23 minutes: 1-Assault Bike Calories 2-Lateral Burpee Over DBs 3-DB Thrusters 50/35 4-Toes to bar 5-DB Deadlifts 50/35 6-Rest Limited… Read more »