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 […]
July 2, 2021
“Glen”For time:30 Clean & Jerks, 135/95 lbsRun, 1 mi10 Rope Climbs, 15 ftRun, 1 mi100 Burpees Goal: Sub 32 min Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived […]
July 1, 2021
4 rounds for time of:Run, 400 mRow, 500/400 m Goal: Sub 18 min Another workout that we have done in the past a handful of times with Speal Programming. This is a great conditioning workout and will give you a chance to avoid any loaded movements and give ourselves a break there. Try to keep […]
June 30, 2021
“Karen with a twist”For time:150 Wall Balls, 20/14 lbsEvery time you break complete:5 Bench Press, 185/125 lbs Goal: Break no more than 10 times Visiting a classic benchmark but with a little change. The is a mentally challenging workout for many of us and takes some strategy. Tossing in the bench press can actually help […]
June 29, 2021
21-15-9Deadlift, 315/225 lbs Bike Calorie Goal: Sub 7 mins We did this workout a while ago and it’s a GREAT one to challenge yourself and a real burner. Loading on the barbell is definitely heavy but something you should be able to get all rounds done in no more than 3 sets with good position. […]
June 28, 2021
Starting our new cycle of programming with Hero Month! Due to this being only a 4-week cycle we won’t be doing any progressions as you saw in our last cycle with the squats. Our hero workouts are placed throughout the entire month and we have a total of 15 of them for you! We are […]