Conditioning: Partner WOD, equal work 100-ft Backrack lunges (135/93) 40 Toes-to-bar 100-ft Backrack lunges (135/93) 40 GHD Sit-ups …Rest until 15:00, then… Complete as many reps as possible in 3-minutes of: Bar muscle-ups …then… Complete as many reps as possible in 2-minutes of: Double unders For time and scores Strength: Deadlift At the top of every 90-seconds perform: 5 Deadlifts at the following percentages: 60, 65, 70, 75, 80, 80% For qualityRead more

Conditioning: Run 400m and then… 5 Rounds of: 15 Wall ball shots (20/14) @ (10/9′) 10 Deadlifts (135/93) 5 Hang power cleans (135/93) And then… 400m Run For time Post results and experiences to commentsRead more

Memorial Day crew! Strong work everyone! We are excited to announce our NEW website launching this Thursday!   Conditioning: As many reps as possible in 12-minutes: 1 Wall walks 2 Shuttle runs (25-ft down and back = 1) For score* *Add 1 wall walk and 2 shuttle runs to every round…. 1,2,2,4,3,6,4,8,5,10…   Strength: Strict press + push press 5 Strict press + 5 push press @ 60% of 1-rm strict press 4 Strict press + 4 push press @ 70% of 1-rm strict press 3 Strict press + 3 push press @ 80% of 1-rm strict press 2 Strict press + 2 push press @ 85% of 1-rm strict press 1 Strict press + max set* push press @ 90% of 1-rm strict press   For quality and score of max push press *Non-stop unbroken     Post results and experiences to commentsRead more

Join us TODAY at 0900. There will be a potluck BBQ after the WOD! Friends and family are welcome to WOD and/or eat!   This partner workout is a tribute to Sgt. Maj. Joseph J. Ellis, who tragically lost his life on February 7, 2007, while conducting combat operations in Anbar province, Iraq. Sgt. Maj. Ellis, a revered figure noted for his brave willingness to never leave his troops behind, volunteered for three tours in Iraq before being killed in a suicide bombing. Sgt. Maj. Ellis’s dedication was not just to his duty but also to perfection and striving for the best, being a figure his daughter saw as “Superman.” He had enlisted at the young age of 17, demonstrating a deep-rooted commitment to serving and protecting his nation, a path he pursued passionately, volunteering every time an opportunity arose to make a difference. Sgt. Maj. Ellis’s unyielding support for...Read more