3.15.13.

mobility: warm-up: 3x KB Complex Agility Drills WOD “Echo” amrap 18mins 18 wallball shots 18 box jumps 18 one arm OH Squats (9/arm) 1pood. In honor of SFC Nic Moses who was killed One year ago today. He served and trained with one of our athletes and friends and in his Honor we do this […]

12.28.12

Mobility: Warm-up: 3x 8 sandbag get-ups 8 shoot thrus 3-5x *build up bar* WOD: “DT” 5x 12 Deadlifts 9 Hang Power Cleans 6 Pushpresses Rx: 155#/105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is […]