Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 “Unforseeable”3 Rounds:400 Meter Run15 Chest to Wall Handstand Push-ups Recipe of the Week:Here is a fun prep for the weekend!

“Step Brothers”22 Minute AMRAP: teams of 21000/800 Meter Row100 Sit-ups1000/800 Meter Row50 Goblet Squats (70/53)Meme of the Week:

“Five Guys”20 Minute AMRAP:5 Ring Muscle-ups10 Power Cleans (135/95)15 Burpees20 Box Jumps (24/20)

Back SquatsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 Bench PressBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3

“Skyward”10 Rounds:30 Double Unders15/12 Calorie Row1 Snatch (heavy) Quote of the Week:“Nothing will work unless you do.”Maya Angelou

“Sisson”20 Minute AMRAP:1 Rope Climb5 Burpees200 Meter RunWear a weight vest (20/14 lb) Box Brief:U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is... Read More

“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 Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“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 the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019. At the time of his death, Officer... 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 classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one... Read More