July 24, 2017

8am and 9am classes only today.  No kids or teens. 

Complete the following for time:
50 Overhead Squat 45/35
50 Bar facing Burpee
Run 200m with barbell
40 Overhead Squat 45/34
40 Bar facing Burpee
Run 400m with barbell
30 Overhead Squat 45/35
30 Bar facing Burpee
Run 600m with barbell
20 Overhead Squat 45/35
20 Bar facing Burpee
Run 800m with barbell
10 Overhead Squat 45/35
10 Bar facing Burpee

July 22, 2017

In teams of 2 Complete the following for time
5 Rounds of 10 Back Squat 135/95 (alternating rounds)
5km Bike (switch anytime)
5 Rounds of 10 Deadlift 225/155 (alternating rounds)
1 Mile Run (switch anytime)
5 Rounds of 10 Pullup (alternating rounds)
2000m Row (switch anytime)
5 Rounds of 10 Box Jump 24/20 (alternating rounds)
50 Burpee (switch anytime)
each person will complete 5 rounds of each movement alternating with a
partner (50 total reps). together you will complete the bike, run, row and burpees between
each 5 round section

July 19, 2017

A) AMRAP in 5 Minutes of:
7 Rounds of "The Chief" (115/85)
Max Calorie Assault Bike or Row Time Remaining
score total calories
rest 5 minutes

B) AMRAP in 5 Minutes of:
6 Rounds of "The Chief" (135/95)
Max Calorie Assault Bike or Row Time Remaining
score total calories
rest 5 minutes

C) AMRAP in 5 Minutes of:
5 Rounds of "The Chief" (155/105)
Max Calorie Assault Bike or Row Time Remaining
score total calories
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

July 14, 2017

A) Deadlift + Hang Power Clean + Jerk
work up to a moderately heavy single for the complex

B) "DT"
5 Rounds for time of:
12 Deadlift 155/105
9 Hand Power Clean 155/105
6 Push Jerk 155/105
record total time

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.

July 4, 2017

8am and 9am ONLY today.   This is the last day of Hero Week

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was
killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From
here on it will be referred to as "Murph" in honor of the focused warrior and great
American who wanted nothing more in life than to serve this great country and the
beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a
mile run. If you've got a twenty pound vest or body armor, wear it.

July 3, 2017

"Matt 16"
For time:
16 deadlift 275/195
16 hang power clean 185/135
16 push press 135/95
Run 800 meters
16 deadlift 275/195
16 hang power clean 185/135
16 push press 135/95
Run 800 meters
16 deadlift 275/195
16 hang power clean 185/135
16 push press 135/95
one bar

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

July 1, 2017

"Nutts"
For time:
10 Handstand push-ups
15 Deadlift 250/185
25 Box jump 30/24
50 Pull-ups
100 Wallball 20/14
200 Double-unders
Run 400 m with a 45/25 plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.