WOD

On The 3rd Minute for 10 sets 200m Sprint

AMRAP 15 15 Box Jumps 24, 20 20 DB Push Press 50, 35 (single DB, split reps evenly) 30 Air Squats

4 Rounds for Time 400m Run 20 Deadlifts 185, 125 12 Toes to Bar

Schedule update. Speaking with everyone that came in Saturday as well as others it seems the majority would like to go back to doing 1... Read More

10 Rounds for Time 10 Burpees 10 Pull Ups

1)EMOM 10 2 Power Snatches 2)AMRAP 9 7 Hang Power Snatches 95, 65 12 Wall Balls 20, 14

1.Back Squat 3-3-3-3-2 2.100 Weighted Sit Ups

For Time 21-15-9 Power Cleans 135, 95 Handstand Push Ups

Bench Press 5-5-5-3-3-3 Strict Ring Dips 50-80 Reps. Partition as needed.

Schedule: 9am Class only today. BRENDAN LOONEYA former Naval Academy lacrosse player was one of the nine U.S. troops killed in a Black Hawk helicopter... Read More