Strength: On a E2MOM clock, 2 Tempo* Overhead Squats ⇒ 2 Overhead Squats 1 Complex @ 55% 1 Complex @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80%   For quality *Tempo is 3 seconds down, 2 second pause on bottom   Conditioning: As many reps as possible in 15-minutes of: 9-15-21-27 Rep rounds of: Alternating dumbbell snatches (50/35) Alternating stationary single-arm dumbbell lunges* (50/35)   In remaining time, max rounds of:   3 Wall-walks 45 Double-unders   For score *Dumbbell can be held however you choose     Post results and experiences to commentsRead more

Endurance: Every 5 minutes on the minute: 30/24 Calories biked 30/24 Calories ski/row   6 Sets for time each set     Post results and experiences to commentsRead more

Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then immediately into 4 rounds of: 200m Run 15 Push-ups Finally immediately into 4 rounds of: 200m Run 25 Squats   For time (30:00 cap)   Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest   4 Sets* *Try to go unbroken on each set, while maintaining good form     Post results and experiences to commentsRead more

Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother, Janet Manion, and sister, Ryan Borek. According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in how it was put together.” Ryan serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.   To donate to the Travis Manion Foundation, please click HERE. Conditioning: HERO WOD “Manion” 400m Run 29 Back...Read more

Join us TODAY at any class time for FREE! No fitness experience is needed, and everyone is welcome!   Conditioning: Partner WOD, equal work required 800m Run/1000m Row/1000m Ski/2400m Bike 60 Power cleans (135/93) 800m Run/1000m Row/1000m Ski/2400m Bike 40 Clean and jerk (135/93) 800m Run/1000m Row/1000m Ski/2400m Bike 60 Shoulder to overhead (135/93) 800m Run/1000m Row/1000m Ski/2400m Bike   For time (35:00 cap)     Post results and experiences to commentsRead more