January 2025

Rest day

Today, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.  

“Badger” or “Partner Badger”
3 Rounds for time of: 
30 Squat clean 95/65# MRX 75/55#
30 Pull-ups
800 Meter run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

*If partnered up, do the 800 runs together and split reps as needed.

Compare to June 17, 2023.

This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.  

5 Rounds for max reps of:
45 Seconds of Double Unders MRX Single Unders
15 Seconds transition
45 Seconds of GHD Sit-ups MRX V-ups or Sit-ups
15 Seconds transition
45 Seconds of Double Unders
15 Seconds transition
45 Seconds T2B MRX Knee Raises
15 Seconds transition

This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.  

4 Rounds for reps:
1 Min: Shuttle runs (25’)
1 Min: Alternating DB snatches (35/50 lb)
1 Min: Hand-release push-ups
1 Min: Calories on any machine
1 Min: Rest

This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.  

AMRAP 8:
5 Hang Power Cleans 155/105#MRX 115/85#
5 Strict Handstand Push-ups Rx+Deficit MRX 2/4” Riser