WOD

“DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerk (155/105) Box Brief:In honor of USAF SSgt Timothy P. Davis, 28, who was killed on... Read More

“DG”10 Minute AMRAP:8 Toes to Bar8 Dumbbell Thrusters (35s/25s)12 Dumbbell Walking Lunges (35s/25s)

“Shinners”25 Minute AMRAP: teams of 230 Burpees1000 Meter Row30 Kettlebell Swings (70/53) Box Brief:This hero workout is dedicated to Master Police Officer Joseph Shinners, of... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a... Read More

Single Arm Suitcase Deadlift4 x 10 (each side) “Trending”9 Minute AMRAP5 Cleans (185/126)3 Shoulder to Overhead (185/125)1 Rope Climb Recipe of the Week:This week we... Read More

“Lost Ark”10 Rounds: teams of 220 Goblet Squats (53/36)30 Weighted Sit-ups (53/36)40 Double Unders Meme of the Week:

“Rainforest”For Time:1000 Meter Run50 Pull-ups800 Meter Run30 Toes to Bar600 Meter Run10 Ring Muscle-ups Box Brief:Bring A Friend Day is on Thursday!

Bulgarian Split Squats4 x 10 (each side) Single Arm Dumbbell Bench Press4 x 10 (each side) Core Finisher2 Sets:10 Kettlebell Dead Bugs5 Hollow Hold Presses... Read More

“Work Horse”5, 3 Minute AMRAPs:500/400 Meter Row8 Burpees Over the RowerMax Alternating Dumbbell Snatches (50/35)Rest 3-Minutes Quote of the Week:“Most people give up right before... Read More

Dead Stop DeadliftBuild to a heavy singleThen5 Reps @ 80% of you heaviest single “Seven”7 Rounds:100 Meter Run20 Kettlebell Swings (53/36)10 Box Jump Overs (24/20)1-Minute... Read More