We had a great time at Lululemon this morning working out with all the other boxes from Colorado Springs and hanging out at the paleo waffle bar afterwards!

“Fran” with a twist For Time: 21-15-9 Thrusters @53/35-lb. kettlebells (x2) Chest 2 bar pull-ups Strength: Work to a 5 rep max deadlift, overhand grip Work to a heavy 10 rep set of goodmornings

“Ship” Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36″ box Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Read More …

3 Rounds for Time: 20 Knees to elbow 10 Burpee pull-ups 5 Wall walks 10 Handstand push-ups

24 minute AMRAP: 30 Deadlifts 245/185 30 Medball clean step overs 24in (equality) 30 Overhead med ball lunges 20/14 30 Sit ups

Open WOD 14.1 10 Minute AMRAP: 30 Double unders 15 Power snatch @75/55

3 Rounds, each scored seperate: 5 Minute AMRAP: 9 Over the bar burpees 6 Power cleans @95/65 9 Air squats 1 Minute rest

Partner WOD: Buy in Partners run 400m. together, then 3 rounds 1 person working at a time, cumulative total, break up the reps however you like: 30 Wall balls 30 Toes to bar 30 Kettlebell swings @53/35 15 Front squats Read More …

20 Minute AMRAP: 9 Burpees 6 Power Snatch @135 3 Muscle-ups

“Jared” 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, Read More …