Come in, stretch.. bench if you want to, (5 sets of 5)  then……….. Hero Wod Jerry   Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons...Read More

Strength 10 Minute emom complex- start together 2 squat clean and jerks Wod- 4 Rounds 10 Dumbell Thrusters 50/35 10 Toes to bar Run 400M New You Class Strength- Strict over head press Sets up 5 (at least 5, do more if you like) Be sure to do your warm up sets 16 minute amrap...Read More

Strength- Push Jerk or Push press- light weight fast reps, practice rebounding. 7,7,7,7,7 Wod- 5 rounds- 20 minute cap 12 Deadlifts 155/115 8 Hang clean 155/115 12 Hand Stand Push Ups   —- “but i can deadlift more than I can hang clean, do i use two bars?” —- No, your limiting weight will be...Read More

Deload week. Back squats 4×10 at 6o percent Then metcon monday- 10-20-30-40-50 double unders, 7 minute cap Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on. WOD 2- 7 minutes of burpees- every minute on the minute run 100m...Read More

Sunday Funday- Teams of 2 Wod 1- warm up wod- teams of 2 3 minutes amrap- Max reps of thrusters 95/65 4 minute break- write your number of reps down- for every rep completed you can take 1 second off your wod 2 time-   ——-THEN———- 100 DU 80 KBs (53/40) 70 Wallball (20/14) 60...Read More

Strength Front squats, No percentages today. Heavy 5’s, go by feel….. same weight each set once you are warmed up. 5,5,5,5,5 Wod- 13 minutes Front squat Pull ups Ladder format. 1,1,2,2,3,3,4,4,and on and on and on.. *****Run 100 meters between every round******   Don’t forget about our beach weekend!! May 20 & 21 beach wods!!...Read More

Strength- Strict Press 5,5,3,3,1 Take 10 minutes to warm up for snatches in the wod Wod 5 Rounds 9 full snatches 20 Double unders (60 singles)Read More

Strength- Deadlifts 5,5,3,3,1+ 70%,75%,80%,85%,95% Wod- 21 Deadlifts 225/155 Run 800M 15 Deadlifts Run 600m (end of the sidewalk where the sidewalk meets Byrd Street 9 Deadlifts Run 400MRead More

Warm up. 10 minutes of double under practice Strength 10 minute emom. Everyone starts together. 2 full snatches…Or  2 power of you’re new. WOD. 13 minute ladder. Thrusters 95/65 Burpees 1,1,2,2,3,3,4,4,5,5….. And on and on.Read More

Strength Back Squats- Warm up properly please 5,5,5,3,1+ (base these percentage off of 90 percent of your one rep max) 60%.70%,%75,85%,95% Wod 3 rds 30 Cal. Row (or 23/20 cal bike or 600m run) 15 Power Cleans (185/125)  Read More