Veterans Day Deadlift 1 RM Then…. Rankel AMRAP 20 Minutes 6 Deadlifts 225/155 7 Burpee Pullups 10 KB Swings 70/53 200m Run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.    Read more

9am- Yoga 10am- Oly Lifing 11am – Endurance 800m Run x 2 (5 min break inbetween) Then… 20 Min AMRAP: M.E. Front Squats, 135/95 M.E. Ring Push ups M.E. Toes 2 Bar Run 400M Olympic Lifting Sunday’s at 10am  Read more

8am- Beginner’s WOD 9am-WOD 10am- Open Gym 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpee Box Jumps 24/20 Stacy, The ConversationRead more

EMOM 7 minutes: Power Clean + Hang Power Clean + 3 Front Squats + Jerk, AHAP Then… Wacky Wiser Partner Friday: 20  min AMRAP: Cindy (5 pullups, 10 push ups, 15 air squats) 200m Farmers Carry, 53/35 * Add total rounds of Cindy   6pm’er Dave H working on his overhead Squats    Read more

Over Head Squat  7×1 Then: 3 Rounds of: 400 meter run 21 Overhead squats (95/65) 15 pullups Post loads and times to comments:Read more