Workout of the Day

Snatch Balance 3-3-3-3-3 *build up to heavy 5 then: For time: 50 double unders 5 snatches 50 double unders 4 snatches 50 double unders 3 snatches 50 double unders 2 snatches *add weight to snatch each round

3 sets every 2 minutes: 3 hang squat clean +1 split jerk *build up in weight then: AMRAP 18: 20/18 calorie row 15 wallballs 20/14 12 DB snatches 50/35 9 T2B

Please join us today for open gym from 10 am-noon!

“Team Blake” teams of 2 4 rounds for time of: 200 OH walking lunge 45/25 60 box jumps 24/20 40 wall ball shots 20/14 20 HSPU *one person working at a time

OH Squat 5-5-5-5-5 *build up to heavy 5 then: 5x 2 minute rounds of: 200 m sprint max rep burpees

“Mr Joshua” SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. 5 rounds of: 400 m run… Read more »

Bench Press 2-2-2-2-2 then: Three rounds for time of: 50 Wallball shots, 20 pound ball 30 Sit-ups 20 double unders

Power Clean 1-1-1-1-1 *build up to heavy single then: 10 minute AMRAP: 5 power cleans 205/135 10 toes 2 bar

3×6 Box squats @80% ( +0-10 lb from last week) then: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups

Please join us today for our Hero WOD Sunday 10 am-noon “PK” U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg,… Read more »