EMOM 10 Minutes 3 Cleans +1 Jerk Then… AMRAP 12 Minutes 10 Barbell Lunges 115/73 10 Burpees Over Bar 30 Double Unders Ashley MierschRead more

AMRAP 10 Minutes 15/12 Cal Ski 30 Jumping Squats to Target AMRAP 10 Minutes  15 Burpees to Target 30 Bicycle Crunches AMRAP 10 Minutes 15/12 Cal Ski 30 Jumping Squats to Target 15 Burpees to Target 30 Bicycle Crunches CASH OUT: 3 Minute Wall Sit          Read more

Back Squat 2RM then 2×2@95% “JIMMY DYCE”20min AMRAP of:9…7…5 of:Snatch…145/85 poundsHSPUthen:15…10…5 of:KB Swings…70/53 poundsBurpeesthen:21…15…9 of:Thruster…95/65 poundsPull Ups Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A 2001 graduate of Marple Newtown High School, Fordyce served two tours in Iraq before joining the Combined Joint Task Force, Horn of Africa (CJTF-HOA).He was serving on a counter-terrorism force that navigated the land and waters in and around Kenya, Somalia, Sudan, Eritrea, Djibouti and Ethiopia in Africa, and Yemen on the Arabian Peninsula, in support of Operation Enduring Freedom.Fordyce was one of eight Marines and two airmen killed in the crash of two transport helicopters during a nighttime training mission off the coast of Djibouti. Feb 2015Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY- We will have ROMWOD Endurance: Bill and Bernadette Endurance-Palooza AMRAP 36 Minutes 20 Ring Pullups 30 Pushups 20 Deadlifts 135/93 30 Box Jumps 24/20 20 Goblet Squats 53/35 30 Russian Swings 53/35 *Must Run 1 Mile or Ski 2000m or Bike 80/60Cal*  Read more

15 Minutes to a heavy Thruster Then….. AMRAP 16 Minutes 500m Row or Ski 15 Thrusters 115/83 4 Rope Climbs Happy birthday to Bernadette!    Read more