Workout of the Day – December 7 2018
LIFT: Front Squat – 1 RM WOD: In 2 min complete: 200 foot shuttle sprint, then AMRAP Burpees -Rest 2 min- 5 Rounds
Workout of the day – December 1 2018
SKILL: Tire Flips WOD: 10 Rounds station 1: 30 sec assault bike sprint station 2: 60 sec rest station 3: 30 sec Row sprint station... Read More
Workout of the Day – November 11 2018
In Support of “24 Hours of Heroes” WOD: MURPH 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run
Workout of the Day – October 31 2018
LIFT: Press – 5 x 3 WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s... Read More
Workout of the Day – October 27 2018
SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:... Read More
Workout of the Day – October 20 2018
SKILL: Yoke & Farmer Carry Technique WOD: “Old Man Strength” 50 foot yoke Carry 50 foot Farmer Carry 10 Rounds BENCHMARK: Team Series WOD 2
Workout of the Day – October 14 2018
SKILL: Handstand work WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU
Workout of the Day – October 6 2018
SKILL: Deadlift technique & prep WOD: “Tillman” 7 Rounds 7 Deadlift @ 315/205 200m sprint 15 pull ups Rest 45 sec between rounds
Workout of the Day – October 5 2018
LIFT: Press – 5 x 5 WOD: “Charlie Sheen” 10 Stone 2 Shoulder Fran
Workout of the Day – September 21 2018
WOD: “Badger” 3 Rounds 30 squat clean @ 95/65 30 pull ups 800m Run