Bench Press 1 Rep Max   Then…   For Time: 30 Alt Single Arm Russian Swings, 70/53 30 Alt Pistols 30 Pull-ups 20 OH KB Swings, 70/53 20 OH Lunges, 70/53 (10 per arm) 20 C2B Pull-ups 10 Kb Snatches, 70/53 (5 per arm) 10 Turkish Get-ups, 70/53 (5 per arm) 10 BarMU  (Scale= 10 burpee pull-ups)          Read more

Power Clean Heavy Single Then….. 20 Power Cleans 185/133 300mRun 30/25 Cal Bike 300m Run 40 HSPU 300m Run Wall-E participating in the 31 Heroes WOD  Read more

8 am and 10 am Classes WCBC  Open Gym:  8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs 15′ 11 Box Jumps 30/24 Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.     On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.Read more

9AM – Oly Lifting 10AM – Endurance 4 Rounds 20 Pullups 30 Pushup 40 Situps 50 Squats *Run 400m after each Round   11:15AM – Yoga w/ Brantlee 5 Class Punch Card Available HERE   YOGA PUNCH CARD  Read more

1A)Push Press: 3-3-3 1B) 500m Row x 3   Then….   10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push Press, 95/63 Russian Twist, 20/14      Read more