July 2024

Saturday, July 6, 2024

7 Comments / Workout of the Day (WOD) / By
With a partner, for time: (25 minute cap)
200 Meter Sled Push/Pull (one athlete pushes 100 meters while other athlete pulls 100 meters, then switch)
150’ Sandbag Front Rack Lunge Steps (alternate every 25’ for 75’ each athlete)
100 Sandbag Facing Burpees (alternate every 5 reps for a total of 50 reps each)
150’ Sandbag Front Rack Lunge Steps (alternate every 25’ for 75’ each athlete)
200 Meter Sled Push/Pull (one athlete pushes 100 meters while other athlete pulls 100 meters, then switch)
 
Sled loads:
2 Men: 70# Rx+90# MRX 45#
2 Women: 25# Rx+45# MRX empty sled
1 Man, 1 Woman: 45# Rx+70# MRX 25#

Sandbag loads:
Men: 80# MRX 50#
Women: 50# MRX 35#

Saturday, July 6, 2024 Read More »

Friday, July 5, 2024

14 Comments / Workout of the Day (WOD) / By
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (Men 70 lbs, Women 55 lbs)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Compare to June 8, 2023.
 

Holiday Schedule

Friday, July 5th:  8am and 9:30am class offered with all other classes canceled.

Saturday, July 6th:  Normal schedule

 

Friday, July 5, 2024 Read More »

Wednesday, July 3, 2024

19 Comments / Workout of the Day (WOD) / By

10 Rounds for reps:
:20 Ring rows (body parallel to the ground)
:10 Rest
:20 Hand-release push-ups
:10 Rest
:20 Air squats
:10 Rest

Holiday Schedule

Wednesday, July 3rd:  The 5:30pm and 6:30pm classes are canceled. 

Thursday, July 4th:  8am and 9:30am class offered with all other classes canceled.

Friday, July 5th:  8am and 9:30am class offered with all other classes canceled.

Saturday, July 6th:  Normal schedule

 

Wednesday, July 3, 2024 Read More »

Tuesday, July 2, 2024

27 Comments / Workout of the Day (WOD) / By

For time: 
15 Deadlifts 225/155# MRX 185/125#
30 Pull-ups
12 Deadlifts
24 Pull-ups
9 Deadlifts
18 Pull-ups
6 Deadlifts
12 Pull-ups
3 Deadlifts
6 Pull-ups

Holiday Schedule

Wednesday, July 3rd:  The 5:30pm and 6:30pm classes are canceled. 

Thursday, July 4th:  8am and 9:30am class offered with all other classes canceled.

Friday, July 5th:  8am and 9:30am class offered with all other classes canceled.

Saturday, July 6th:  Normal schedule

 

Tuesday, July 2, 2024 Read More »

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