9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 12 Minute AMRAPs, no rest between AMRAP 12 Minutes 400m Run 15 Toes to Bar 30 Jumping Squats AMRAP 12 Minutes 20/15 Cal Row 15/12 Cal Bike 10 Cal Ski AMRAP 12 Minutes 5 Strict Pullup...Read More
“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well” – Greg Glassman 8am Crossfit 9am Crossfit 10am LegendsRead More
Dead Lift 3-3-3 Then 15 Min Running Clock: 800 Meter run Then: With Remaining time complete the following or get as far as possible. 6 Deadlifts 225/153 6 Burpee Box Jumps 9 Deadlifts 9 Burpee Box Jumps 12 Dead Lifts 12 Burpee Box Jumps 15...Read More
TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every...Read More
Backward Lunge 3 x 6 per leg Then….. Vicki’s 61st Birthday WOD!!! To be completed any way, straight through, or can be broken up into rounds: 61 Cal Row, Bike or Ski 61 Thrusters 95/63 61 Burpees Happy birthday to our favorite canine trainer, search and rescue team member, and awesome person, Vicki!! Read More
The Lumberjack 20 20 Deadlifts 275/183 Run 400m 20 KB swings 70/53 Run 400m 20 Overhead Squats 115/73 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 50/35 Run 400m On Nov. 5 at 1:34 p.m., a terrorist attacked fellow soldiers and...Read More
9 am- Olympic Lift Technique with Jenny 10 am- Endurance with Brian NO YOGA Endurance: 3 Rounds 100 Double Unders 80 Air Squats 40 Russian KB Swings 53/35 800m Run Read More