July 10, 2021
8am-10am: Open Gym10am: Group WOD Hero WOD 5 of 15“Randy”For time:75 Power Snatches, 75/55 lbs Goal: Sub 8 mins Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Short burner […]
July 9, 2021
Hero WOD 4 of 15 “Nick”12 rounds for time of:10 Dumbbell Hang Squat Cleans, 45/35 lbs6 Dumbbell Handstand Push-ups Goal: Sub 20 mins U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December […]
July 7, 2021
6 rounds for time of:15/13 Bike Calories15 Weighted Sit-ups Goal: Sub 12 mins We have a simple couplet on deck for today! This workout should help with giving your bodies a bit of a break. Bike calories are on the low to moderate side and we want you pushing the pace here. Ideally, complete the […]
July 6, 2021
“Zeus”3 rounds for time of:30 Wall Balls, 20/14 lbs30 Sumo Deadlift High-pulls, 75/55 lbs30 Box Jumps, 20/16 in30 Push Press, 75/55 lbs30 Row Calories30 Push-ups10 Back Squats, 1x bodyweight U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne […]
July 5, 2021
5 rounds for time of:4 Push Jerks, 205/145 lbs6 Front Squats, 205/145 lbs18 Pull-upsRest 1:30 Goal: Sub 2 min/round Working with a heavier barbell today and some lower reps. The trick with this is that after your push jerk (which should be unbroken each round) you can theoretically go right into the front squat. I […]
July 3, 2021
8am-10am: Open Gym10am: Group WOD “Tumilson”8 rounds for time of:Run, 200 m11 Dumbbell Burpee Deadlifts, 50/35 lbsGoal: Sub 18 minU.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, in […]
