Press 1 x 5 @ 80% 1 x 3 @ 85-90% 1 x 1 @ 95% THEN… For Time 120 Double Unders 60 Russian KB Swings, 70/53 30 Toes 2 Bar 200m Weighted Run, 70/53 30 HSPU 60 SDHP, 70/53 120 Double UndersRead more

15 Minutes to work up to a heavy complex of: 2 Deadlifts + 1 Hang Clean + 1 Jerk Then……. Happy Birthday to Paul Dougherty PD (Reverse DT) 5 Rounds 6 Deadlifts 155/103 9 Hang Power Cleans 12 JerksRead more

Classes at 8am and 10am-Please RSVP for class! In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead more

Choose a Hero WOD: Jerry For time:Run 1 mileRow 2KRun 1 mile U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. Luce Wearing a 20 pound vest, three rounds for time of:1000m Run10 Muscle-ups100 Air Squats Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device. He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine. Small Three rounds for time of:Row 1000 meters50 Burpees50 Box jumps, 24″ boxRun 800 meters U.S. Army Staff Sgt. Marc Small,...Read more

Ascending Ladder: 4-8-12-16-20 Back Squat, 135/93 Chest 2 Bar Pull-ups RIGHT INTO…. Descending Ladder: 20-16-12-8-4 Deadlift, 135/93 HSPURead more