Workout of the Day

Hero WOD: Daniel For time: 50 Pull-ups Run, 400 m 21 Thrusters, 95/65 lbs Run, 800 m 21 Thrusters, 95/65 lbs Run, 400 m 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »

Conditioning: Every 1 min for 32 mins, alternating between: 14/10 Assault Bike Calories 1 round of DT, 155/105 lbs 16/12 Row Calories Rest We’ll split into teams of 4 to divide the stations, but the workout will be an individual… Read more »

Strength – 4 Supersets of 10 Double Dumbbell Bent Over Row + Max Chin-Over-Bar holds, rest 90s. Strength – working on combining our horizontal pulling strength with a vertical, static hold over the bar. Bent over rows should be hinged… Read more »

Skill Thursday – Double/Triple Unders Skill – we will be working on the DU for those that do not have it, cleaning it up and making it more efficient for those that do, or working on triple unders for those… Read more »

Gymnastic Strength – 4 sets A1) Seated DB Z-Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effor Gymnastic strength designed to help with HSPU. Keep the arm circles small and controlled, slower is better. Perform 2 sets forward and 2… Read more »

**Murph Prep #1 will be on Wednesday, bring your weight vest!** Strength – Dumbbell Death March – 4×25′ Strength – we’re going to be doing a new movement, the DB death march. Essentially this will be a walking, stagger stanced… Read more »

Come join us for open gym from 1000-1200!

Conditioning: For time, teams of 2: 10 Rounds (5 each) 10 Burpee Box Jumps 24″/20″ 5 Pull Ups 5 Hang Squat Cleans 115/85 10 Rounds (5 each) 10/8 Cal Row 5 Pull Ups 5 Thrusters 115/85 10 Rounds (5 each)… Read more »

Strength – Strict Press 5 sets 10@60% 8@ 65-70% 6@ 75% 4@80-85% 2@ 90% Conditioning: JT – 21/15/9 for time of: HSPU, Ring Dips, Push Ups Today is a muscular fatigue day, lots of shoulders and triceps. Use mats and… Read more »