July 25, 2022

5 rounds for time of:200m Run50′ Sandbag Bear Hug Carry (heavy) 15 Kettlebell Swings (heavy)50′ Hand Over Hand Sled Pull (heavy)Goal: Get it done Starting our week with some grunt work! There is no prescribed loading today. We want you to choose weights that are challenging for you. The kettlebell swing is intended to be […]

July 23, 2022

8am-10am: Open Gym10am: Group WOD EMOM x 9 mins of:Min 1: Bike CalorieMin 2: Box Jump Over, 24/20 inMin 3: Bench Press, 155/105 lbs A fun workout today that is on the shorter duration. The goal is to accumulate max reps of bike calories, box jump over, and bench press. Weight on the bench press […]

July 22, 2022

“Barraza”Complete as many rounds as possible in 18 mins of:Run, 200 m9 Deadlifts, 275/185 lbs6 Burpee Bar Muscle-upsGoal: 5+ Rounds U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came […]

July 21, 2022

REMINDER…Modified hours TODAY!5am, 6am, 9am classes ONLY and 4-6pm Open Gym 7 rounds for time of:5 Push Press, pick load (unbroken)15 Russian Kettlebell Swings, 70/53 lbsRest 2 mins This is going to be a fun workout to get after and a great way to change things up. This is going to be scored as total […]

July 20, 2022

REMINDER…Modified hours this THURSDAY!5am, 6am, 9am classes ONLY and 4-6pm Open Gym “White”5 rounds for time of:3 Rope Climbs, 15 ft10 Toes-to-bars21 Plate Overhead Walking Lunges, 45/35 lbsRun, 400 mGoal: sub 15 mins “White” U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat […]

July 19, 2022

REMINDER…Modified hours this THURSDAY!5am, 6am, 9am classes ONLY and 4-6pm Open Gym Hang Squat Clean 3-3-2-2-1-1 Heavy day today will involve some weightlifting with the hang squat clean. For the sets of 3 & 2 you will hang onto the bar for all reps. For this heavy day, we want you to lift the most […]