2 Rounds for Time: 400 M Run 20 Back Squats 135/95 100 Flutter Kicks (2 Count) (Bring cold weather gear since we are outside) 🙂

“Cannonball beatdown” 50 of each: Kettlebell Swings 55/35lb SDHP Goblet Squats Suitcase Deadlift Bottoms Up Thruster

Lurong Living Paleo Challenge WOD 7 20 Min Time Cap: Ascending Ladder of Burpees Front Squat Push Press Farmer Carry Ending with a Finisher. The Rep Sequence Round 1 3- Burpees 3- Front Squats 3- Push Press 100 Meter Farmer Read More …

October 5th schedule: 8am MetCon 9am WOD 10:30am Yoga with Danielle! “The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, Read More …

21-15-9 Deadlift @ 155/115lb. Burpee pull-ups *complete 3 wall walks between rounds

“Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned Read More …

Hey guys! I am so proud of all of you who have decided to sign up for he challenge. It is not easy to take a step and really make a change. You will soon realize after you get over Read More …

15 Minute AMRAP: 1 Heavy clean & jerk 7 Pull-ups 14 Walking lunges 21 Double-unders *Score is the number of rounds and reps completed in the 15 minutes, plus your heaviest clean and jerk.

“Elizabeth” 21-15-9 Squat Cleans 135/95 Dips *Compare to February 4, 2013

In Memory of those killed on 9/11/01 and all of the men and women of our armed services who have made the ultimate sacrifice since then, we will be doing a memorial WOD in their honor. For Time: 2001 Meter Read More …