“Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 Read More …

We just wanted to give a shout out to Tim and Hanz who’ve been throwin’ down overseas and representing our gym and community from afar. Although most of you didn’t know it, Tim was doing Murph alongside all of us Read More …

Backsquat 5-5-5-5-5 Push Pres 5-5-5-5-5

For Time: 800m run 600m run 400m run 200m run Rest as needed in between rounds *Score is time of each run added together **Must complete in order

For Time: 21-15-9 Hang Power Snatch 95/65 400m Run after each round *Compare to January 28, 2013

“Fran” For time: 21-15-9 Thrusters @ 95/65 Pull-ups *Compare to January 11, 2013

17 Minute AMRAP: 12 Shoulder to overhead 65/45 9 Bar Facing Burpees 6 Overhead Squat 65/45 *RX+ weights are 95/65

“Roy” Five rounds for time of: 225/155 Pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Read More …

Max bear complex Bear complex = 5X 1 clean 1 front squat 1 push press 1 back squat 1 push press *Not for time, bar cannot be let go mid complex or this counts as a fail.

“Annie” 50-40-30-20-10 Double Unders Sit Ups *Compare to September 28, 2012  Then…. 15-12-9-6-3 Front rack lunges 95/65 Wall ball shots @ 20/14lb to 10′ target