9/11 Memorial WOD: For Time: 2001m. Run 110 Step ups @24″/20″ 16 Rounds of: 9 Burpees 11 Walking lunges, alt. We complete this WOD every year in memory of those fallen in the terrorist attacks on September 11, 2001.  The Read More …

DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run Read More …

3 rounds for time of: 30 pull-ups 400-meter run

4 rounds for time of: 25 push presses, 95/65-lb. 30 sumo deadlift highpull @95/65-lb. 100 double-unders

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps *Compare to August 3, 2017

Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups

HAPPY LABOR DAY! We will have only one class at 9am today.  Wear clothes you don’t mind getting dirty, and gloves wouldn’t be a bad idea either!

Dunn Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. Marine Corps Read More …

5 rounds for time of: 400-m run 15 left-arm kettlebell snatches @35/25-lb. 15 right-arm kettlebell snatches @35/25-lb.

Deadlift 7-7-7-7-7-7-7 reps