Snatch Grip Push PressHeavy Set of 3 Overhead SquatHeavy Set of 2 Snatch Balance Heavy Set of 1 “Randy”For Time:75 Power Snatch (75/55) Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed... Read More

“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 KBS (72/53) Submitted by his family:As early as the sixth grade, Nate Hardy wrote a paper about becoming a Navy SEAL. Through his years on the soccer and lacrosse fields he discovered and developed the fierce competitiveness and team-first mentality that would later serve him well on the road... Read More

“Laura” 21 Minute AMRAP: teams of 2 30 Calorie Row 20 Lateral Bar Over Burpees 10 Power Cleans (155/105) Box Brief:Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on... 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

Power Clean and Power Jerk + Squat Clean and Split JerkBuild to a heavy complex “Say Grace”3 Rounds:50 Double Unders10 Clean and Jerks (135/95)Box Brief:Hell Week will kick off next Monday with Murph. Next week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting... Read More

“Old Town Road”For Time: teams of 3120/90 Calorie Row120 Burpees120 Box Jump Overs (24/20)60/45 Calorie Row60 Burpees60 Box Jump Overs800 Meter Farmers Carry (53s/36s) Tomorrow’s Forecast:Cleans – Jerks – Double Unders Meme of the Week:

Push Press3 – 3 – 3 – 3 – 3 “Boulder Shoulder”7 Minute AMRAP:HSPUEMOM: 15 Sit-ups Tomorrow’s Forecast:Row – Burpees – Box Jump Overs – Farmers Carry Box Brief:The Summer Kids, Pre-teens and Teens program is back! All age groups will start on June 6th. Through our two month summer program your kids will learn... Read More

“Lord of the Rings”4 Rounds:30 KBS (53/36)30 Wall Balls (20/14)7 Ring Muscle-ups Tomorrow’s Forecast:Push Press – Handstand Push-ups – Sit-upsQuestion of the Week:What’s your favorite holiday? Box Brief:Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual... Read More

“Weakest Link”5 Rounds, On the 5:00400 Meter Run10 Deadlifts10 Bar Facing Burpees Tomorrow’s Forecast:Kettlebell Swings – Wall Balls – Ring Muscle-ups Quote of the Week:Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”Diane McLaren Box Brief:Hell Week will kick... Read More

Build to A Heavy Complex3 Deadlift2 Hang Power Clean1 Push Jerk “Do It”For Time:60 Deadlift (155/105)45 Hang Power Clean (155/105)30 Push Jerk (155/105) Recipe of the Week:Looking for a healthy meal you can make in 20 minutes?! Here you go! Try out this Turkey & Squash recipe. Ingredients:1 large (or 2 medium) zucchini, diced1 large... Read More