4.30.13.

mobility: warm-up: 3x 200m run 5 strict pull-ups + 5 kipping pull-ups 2x kb complex around the worlds.2 arm swing.goblet squats.single arm swing.thrusters 12 straight leg raises wod: Helen 400m run 21 kb swings 12 pull-ups

4.12.13.

mobility: warm-up: A. 3x 100m run 5 Hang Power Snatch + Overhead Squat 5 Y + L B. Squat Technique wod: “Nancy” 5x 400m run 21 Overhead Squats @ 95/65#

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 […]

3.4.13.

mobility: warm-up: 3x 9 straight leg raises 4/8 handstand push-ups 3 power cleans strength: power clean + pushpress 5×1 wod: “Grace” 30 reps for time Clean & Jerk (135#/95#) or 65%

2.26.13.

warm-up: A.3x 3 power snatch + overhead squat B.3x 2x snatch 2x high jumps strength: snatch 5×1 wod: “Isabel” 30 Snatch For Time

2.22.13.

mobility: warm-up: a. 30secs. handstand holds/taps 10 deadlifts 5 power cleans b. strength: strict press 5×1 wod: Diane 21.15.9. Deadlifts Handstand Push-up

2.7.13.

mobility: warm-up: WOD: “Fight Gone Bad” Rower Pushpress Box Jump SumoDeadlift HighPull Wallball Shots Rest

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 […]

9-11-12

Mobility: Warm-up: 2x 1 min jumprope 20 mb pullovers 200m run WOD: “United We Stand” 9x 11 step-ups 11 Push-ups 11 wallball shots 11 sandbag shoulders 50m Buddy Carry Thank you to all who came out and honored our fallen with us today.