July 31, 2021

8am-10am: Open Gym10am: Group WOD Hero WOD 15 of 15“Team Dae Han”3 rounds for time of:Barbell Run, 45/35 lbs, 800 m3 Rope Climbs12 Thrusters, 135/95 lbs Goal: Just get it done U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out […]

July 30, 2021

Hero WOD 14 of 15 “Kamloops Residential School” For time:215 Double Unders— then —21 Handstand Push-ups5 Clean & Jerks, 135/95 lbs21 Burpees5 Clean & Jerks, 135/95 lbs21 Box Jumps, 24/20 in5 Clean & Jerks, 135/95 lbs21 Kettlebell Swings, 53/35 lbs5 Clean & Jerks, 135/95 lbs21 Lunges5 Clean & Jerks, 135/95 lbs21 Pull-ups5 Clean & Jerks, […]

July 29, 2021

Heavy Day! For quality:5x Yoke Carry, pick load, 50 ft5x Sled Push, pick load, 100 ft5x Overhead Barbell Carry, pick load, 50 ft This is our heavy day for the week and it involves some less traditional movements! We love this type of training because it applies to real-life in so many ways and really […]

July 28, 2021

Hero WOD 13 of 15“Del”For time:25 BurpeesMedicine Ball Run, 20/14 lbs, 400 m25 Weighted Pull-ups, 20/14 lbsMedicine Ball Run, 20/14 lbs, 400 m25 Handstand Push UpsMedicine Ball Run, 20/14 lbs, 400 m25 Chest-to-bar Pull-upsMedicine Ball Run, 20/14 lbs, 400 m25 Burpees U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the […]

July 27, 2021

5 rounds for time of: 15/13 Bike Calories 3 Back Squats, 80% of 1RMGoal: Sub 8 min Simple workout with the opportunity to really get after it today. Goal is a shorter time domain since we have quite a few longer ones finishing up Hero Month. Bike should be a calorie count you can get […]

July 26, 2021

Hero WOD 12 of 15 “Holleyman”30 rounds for time of:5 Wall Balls, 20/14 lbs3 Handstand Push-ups1 Power Clean, 225/155 lbs Goal: Just get it doneTime Cap: 30 Minutes U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed […]