For Time: 21-18-15-12-9-6-3 KB Clean and Press (35/26) Good Mornings (65/45) PVC Sit Ups *500 M Row after even rounds Box News Schedule for this week: Wednesday 11/23 – Regular Thursday 11/24 – one class at 8am Friday 11/25 – 8am, 9am, and 5:15pm Saturday 11/26 – Regular Sunday 11/27 – Regular
A. 500 m Row Time Trial B. 7 Min. AMRAP 8 Hang Squat Cleans (95/65) 12 Bar Over Burpees 3 Min Rest 7 Min AMRAP 8 Push Press (95/65) 12 Jumping Squats Box News Schedule for this week: Tuesday 11/22 – Regular Wednesday 11/23 – Regular Thursday 11/24 – one class at 8am Friday 11/25 – 8am, 9am, and 5:1...
Happy Birthday Matt (Sunday)! Three Rounds for Time: 20 Deadlifts (225/155) 20 Box Jump Overs (24/20) 20 Toes to Bar Box News Schedule for this week: Monday 11/21 – Regular Tuesday 11/22 – Regular Wednesday 11/23 – Regular Thursday 11/24 – one class at 8am Friday 11/25...
A. Five Rounds for Time: 4 Bar Muscle Ups 6 Turkish Get Up (45/35 KB or DB – 3 per arm) 8 Ring Push Up *15 min time cap* B. Core After Party! Three Rounds for Quality: 10 Strict Knees to Elbow 15 Hollow Rock 15 Superman
Three Rounds for Time: 27 Wallballs (20/14) 21 Calorie Row 15 Wallballs (20/14) 9 Squat Snatch (95/65) Box News Big congrats to Junior on his graduation from the Police Academy!!
Happy Birthday Coach Lynsey! A. Build to a heavy Sumo Deadlift B. 15 min AMRAP: 60 Doubles 30 Sit Ups 15 Russian Swing (70/53)
A. Every 45 seconds for 15 mins alternating: -Pull Up (L Pull Up, Strict Pull Up, or Jump/Kip to top and 4 sec negative) -Dip (Strict Ring Dip, Jump to top and 4 sec negative, or Box Dips) * Choose a number of reps to perform for each movement between 2 & 6. Keep that number the entire time. Th...
“Klepto” 4 rounds for time of: 27 Box Jump (24/20) 20 Burpees 11 Squat cleans (145/100) *20 min time cap* Compare previous time here U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on...
Happy Birthday Junior! “Maupin” In teams of 2 4 rounds for time: Run 800 meters (alternate running 200 meters while other rests) 49 push-ups 49 sit-ups 49 squats Break up the push ups, sit ups, and squats any way. Only one person working at a time. U.S. Army Staff Sgt. Keith “Matt” Maupi...
A. 10 min EMOM: Your choice gymnastic movement B. AMRAP 12 Min: 25 Deadlift (205/145) 25 CTB Pull Ups 20 ft. Handstand Walk (or 3 wall walks)
Happy Birthday Jackson! “Annie Are You Ok?” 21-15-9 Cal Row Thrusters (65/45) Med Ball Squat Cleans (20/14) SDHP (65/45) Burpees
A1. Back Squat 5×5 @ 80% 1RM A2. Weighted Good Mornings 5×10 (95/65) B. 4 rounds: 300 m sled pull (65/45) 15 Ball Slams 15 Toes to Bar *15 min time cap*
EMOM 28 min Min 1: 5 ea. arm Hang KB Snatch (53/35) Min 2: 6 HSPU* Min 3: 40 Double Unders Min 4: 150 m Run *Pick a challenging HSPU variation; strict, deficit, kipping, feet on a box, etc* Box News The Lift Off on Saturday was a success, we had a ton of PRs and a lot of fun! Great job everyone!
Five Rounds for Time: 15 Kettlebell Swings (70/53) 15 Burpees Box News Just a reminder that we will be doing the CrossFit Lift Off this Saturday starting at 9am. We’ll start with the Snatch, then Clean and Jerk, then do the workout. Everyone is welcome! Come ready to have some fun! 🙂 The Lift...
A. Death by 10m! Start with the round of 5 Add one 10m run each minute on the minute until you can’t complete the required number within the minute B. Core After Party Five Rounds for Quality: 20 medball Russian Twist (20/14) 10 Hollow Rock 10 V Up 1 min rest
Hildy 100-calorie row 75 thrusters (45/35) 50 pull-ups 75 wall-ball shots (20/14) 100-calorie row *30 min time cap* Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. C...
A. Back Squat 6×3 Pick a challenging weight that you can complete without sacrificing form A2. 7-10 Ring Push Ups after each set of back squat B. Annie 50-40-30-20-10 Double-unders Sit-ups Compare previous time here Box News New month! Get your goal for this month up on the board, and don...
Ten Rounds for Time: 7 Sumo Deadlift High Pull (95/65) 7 Front Squat (95/65) 7 Push Jerk (95/65) *Courtesy of CrossFit.com* Box News: The 2016 CrossFit Liftoff is coming up! This is a competition where you’ll do 2 max effort lifts (Snatch and Clean and Jerk) and then complete a workout. There...
Happy birthday Keri and Bonnie (Saturday)! A. “Diane” For Time: 21-15-9 Deadlift (225/155) Handstand Push Up Compare previous time here B. Five Rounds Not for Time: 10 GHRs 20 Band Pull Aparts Box News: The 2016 CrossFit Liftoff is coming up! This is a competition where you’ll do 2 max effort...
Happy birthday Pilo! 20 min AMRAP: 1 Squat Snatch (185/135) 10 Toes to Bar 10 Lateral Burpee At the 0, 5, 10 and 15 minute mark, complete a 200 meter Sandbag Run (70/40)
A. 3 x 1,000 meter Row Rest 2:00 between each (Make sure your rower is set to count down) Compare previous time here B. Accessory, not for time: 50 Back Extension 50 Hollow Rock *break up reps any way* Box News: The 2016 CrossFit Liftoff is coming up! This is a competition where you’ll do 2 ma...
Happy Birthday Kassie! A. 10 Sets – complete a set every 1:15 Squat Clean + 2 Front Squat B. For Time: 42 Medball Clean (20/14) 21 Chest to Bar Pull Up 30 Medball Clean (20/14) 15 Chest to Bar Pull Up 18 Medball Clean (20/14) 9 Chest to Bar Pull Up 6 Medball Clean (20/14) 3 Chest to Bar Pull U...
A. In 15 mins, find today’s 1RM Push Press Then, take 70% of that and in 3:00 hold the bar overhead as long as possible. You can bring the bar down and back up as often as you’d like during the 3:00, but keep track of total time bar is overhead. You can get the bar overhead any way (push press...
Happy birthday Burke H! 20 min EMOM 1st min – 18 Lunges (35’s/25’s DB) 2nd min – 14 Sit Up to Press (35/25) Box News: The 2016 CrossFit Liftoff is coming up! This is a competition where you’ll do 2 max effort lifts (Snatch and Clean and Jerk) and then complete a workout...
A. 10 min EMOM Gymnastics movement of your choice. Pick a movement you need to work on, and do a set each minute for 10 minutes. B. 12 min AMRAP: 15 KBS (53/35) 12 Box Jump 9 Push Up
Three Rounds for Time: 10 Clean and Jerk (135/95) 50 Wallball (20/14) Rest as needed, then Core Work! Five Rounds for Quality: 10 Hollow Rocks 10 V Ups 10 Flutter Kicks (ea. leg)
A. in 12 mins, establish a 1RM Bench Press B. Four Rounds 3 mins on; 2 mins rest 500 meter Row 50 Double Unders (100 Singles) 20 Burpee *Pick up where you left off*
Happy birthday John and Kathryn (Sunday)! A. “Bell” Three Rounds for Time: 21 Deadlift (185/125) 15 Pull Up 9 Front Squat (185/125) Compare previous time here B. Accessory Work Four Rounds for Quality: 12 GHR’s 1 min Handstand Hold
Complete the following in teams of 2: 800 meter Run with a single medball (20/14) into 8 Rounds of: 10 Wallball (20/14) 8 Box Jump (24/20) 6 HSPU directly into 400 meter Run with a single medball into 4 Rounds of: 15 Wallball 12 Box Jump 9 HSPU directly into 200 meter Run with a single medball into...
A. Snatch 6×2 Power Snatch @ 70-75% (drop from the top, reset for next rep) 3×1 Power Snatch @ 80-85% 3X1 Snatch High Pull @ 100% B. 14.1 10 min AMRAP: 30 Double Unders (50 Singles) 15 Power Snatch (75/55)
A. 10 min EMOM: 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Jerk Build as form allows B. Seven Rounds for Time: 250 meter Row 7 Hang Clean (155/105) 9 Pull Up *15 min time cap* Box News Huge shout out to Trevor for racing in the Eden Epic Utah Mountain Bike Race this past weekend! The course...
Happy birthday Trevor! A. Annie’s on the Road 500 meter Run 50 Sit Ups 400 meter Run 40 Sit Ups 300 meter Run 30 Sit Ups 200 meter Run 20 Sit Ups 100 meter Run 10 Sit Ups B. Not for Time: 3×8 Lateral Box Step Ups each leg (35/26 KB)
Complete as many rounds as possible in 25 minutes of: 25 thrusters (45/35) 25 burpees 25 sumo deadlift high pulls (45/35) Courtesy of CrossFit.com
“Christine” 3 Rounds for Time: 500 meter Row 12 Deadlift (body weight) 21 Box Jump (24/20) Compare previous time here
A. Back Squat 6×4 AHAP Work up to a challenging weight and complete 6 sets of 4 reps B. 15 min AMRAP 21 KBS (53/35) 15 Push Up 9 Toes to Bar On the 0, 5, and 10 min mark complete a 200 meter Run and then pick up where you left off
A. 15 mins Muscle Up drills/practice B. Four Rounds for Time: 3 Ring Muscle Up 30 Wallball (20/14) 60 Double Unders (150 Singles)
A. Team WOD! Teams of 3: 12 min AMRAP P1- 100 meter Sled Pull (65/45) P2- Max Reps Power Clean (105/75) P3- Rest *score is total power cleans* B. 100 Abmat sit ups for time
Happy Birthday Dakotah! A. 1n 16 mins, establish a 1RM Overhead Squat B. For Time: 21-15-9 Bar Facing Burpee OHS (95/65) Chest to Bar Pull Up *15 min time cap* Box News New month! Get your goals on the board. Lets crush October!
For Time: 800 meter Run 15 Power Snatch (135/95) 15 Ring Dips 60 Air Squat 400 meter Run 60 Air Squat 15 Ring Dips 15 Power Snatch 800 meter Run
A. Deadlift 7 x 1 *you can stay the same or increase each set. Focus is on form* B. 12 min AMRAP: 25 foot Overhead Walking Lunge (2-53/2-35 KB or DB) 15 Knees to Elbow
A. 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65) Compare previous time here B. Not for Time: 50 Back Extension 100 Band Pull Aparts *Break up the reps any way*
A. Bench Press Work up to a heavy triple in 12 mins B. Ten Rounds for Time: 5 Chest to Bar Pull Up 15 Abmat Sit Up 30 Double Unders (60 Singles)
Happy Birthday Coach Ashton, Adam S, and Chris (Friday)! For Time: 21 Front Squat (155/105) 21 Handstand Push Up 400 meter Run 15 Front Squat 15 HSPU 400 meter Run 9 Front Squat 9 HSPU 400 meter Run *Take the bar from the ground*
A. Complete three sets of 12 unbroken strict pull ups. Use a band that will allow you to do all 12 without stopping. If you can do 12 unbroken with ease, add weight B. Five Rounds for Time: 15 KBS (53/35) 12 Burpee 9 Power Clean (135/95)
A. In 15 mins, find todays heavy 1RM Power Snatch B. 12 min AMRAP: 15 Wallball (20/14) 3 Power Snatch @ 75% of A
A. For Time: 100 Double Unders (250 Singles) 25 Toes to Bar 25 Deadlift (225/155) 50 Box Jump Over (24/20) *Courtesy of CrossFit.com* B. Five Rounds for Quality: 10 Glute Ham Raise 10 Hollow Rock 10 Grasshopper 10 Weighted Sit Up (Hold KB or DB at chest) Box News Congratulations to Kassie Wade for w...
“Hortman” Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Ring Muscle-ups U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on...
Happy Birthday Gentry and Habb (Sunday)! A. In 12 mins: Find a 1RM Strict Press B. Four Rounds for Time: 30 Calorie Row 15 Push Press (135/95) *15 min time cap*
Happy Birthday Matt O! Four Rounds for Time: 100 meter Sled Pull (95/65) 25 Abmat Sit Ups 25 Russian KBS (70/53) 25 Walking Lunge (45/25 Plate OH)
A. 12 mins to find today’s max Squat Clean B. “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dips
Happy birthday Brady! A. Accessory Work Three Rounds For Quality: 0:30 seated dumbbell press 0:15 rest 0:30 bent over dumbbell row (15s ea arm) 0:15 rest 0:30 banded hamstring curls 0:15 rest 0:30 hand plank shoulder taps 0:15 rest B. Burpee EMOM! Each minute do the assigned number of burpees 1. 5 2...
“Nancy” Five rounds for time of: 400 meter run 15 Overhead Squats (95/65) Compare previous time here
Happy Birthday Angie and Annie! A. Three Rounds For Quality – moving with a purpose: 5 Turkish Get Ups (each arm) 1:00 Double Under practice B. For Time: 20 Box Jump (24/20) 19 Toes to Bar 18 Box Jump 17 Toes to Bar … continuing this pattern down to 2 Box Jump 1 Toes to Bar Box Jump will...
Mary’s on the Road! 20 min AMRAP: 5 HSPU 10 Pistol Squats 15 Pull Up 200 meter Run
A. “Grace” 30 Clean and Jerk (135/95) Compare previous time here Rest as needed, then B. 2K Row
A. 12 min EMOM: 1 Squat Snatch + 1 OHS (3 sec pause at bottom of squat) Build as form allows B. For Time: 10 Squat Snatch (95/65), 12 Burpee 8 Squat Snatch, 12 Burpee 6 Squat Snatch, 12 Burpee 4 Squat Snatch, 12 Burpee 2 Squat Snatch, 12 Burpee
A. 16 min AMRAP: 8 Deadlift (245/165) 24 Abmat Sit Ups 16 Box Jump (24/20) B. 5 Rounds for Quality: 10 GHR’s 10 Ring Rows (feet on box)
Happy Birthday (Saturday) Lori! We will have one class today at 8 am. “Luke” For time: Run 400 meters 15 clean and jerks (155/105) Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots (20/14) Run 400 meters 45 kettlebell swings (53/35) Run 400 meters 30 ring dips Run 400 mete...
Three Rounds for Time: 500 meter Row 18 Burpees 35 Wallball (20/14)
A. For time: Run 1,600 meters Rest 3 minutes Run 800 meters Rest 2 minutes Run 400 meters *3 separate scores, one for each interval* B. Three Rounds for Quality: 1 wall walk + max static HS hold 16 Single Leg KB Deadlift (8 each leg) 0:30 Arch Hold 0:30 Hollow Hold Box News Set your goals! Think abo...
“Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats **Partition the reps as needed, record how you broke them up -2 Rounds of 50 each -4 Rounds of 25 each -10 Rounds of 10 each Compare previous time here
A. Five Rounds for Time: 50 Double Unders (100 Singles) 10 Back Squat (185/125) B. For Quality: 50 Back Extensions 3:00 Plank 1:00 Right Side Plank 1:00 Left Side Plank *break up the work any way*
A. Barbell Conditioning 6 min EMOM 5 Clean and Jerk (135/95) Rest 1 min 6 min EMOM 3 Clean and Jerk (155/105) The goal here is to cycle the barbell quickly and efficiently. Get the reps done as fast as possible, then rest the remainder of the minute. B. 14 min AMRAP 400 meter Run 14 KB C&J (53/...
A. 10 min EMOM 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch B. For Time: Three Rounds 10 Pull Up 10 Deadlift (225/155) Right into Three Rounds 7 Chest to Bar 15 Box Jump Over Right into Three Rounds 4 Bar Muscle Up 20 Abmat Sit Ups
Four 4-minute rounds of: 15 wall ball shots (20 lb to 12 feet/14 lb to 10 feet) 30 medicine ball cleans (20/14) Row for max calories Rest 3 minutes between rounds. Score is calories rowed, score each round separately. Courtesy of CrossFit.com
A. Bench Press 4×6 at 60% (tempo: 4 count down) B. Six Rounds for Time: 200 meter Run 20 Push Up 20 KBS (53/35)
A. Front Squat 15 mins to find 1RM B. 12 min AMRAP 12 Toes to Bar 24 Walking Lunge 48 Double Unders
Happy birthday Marshall and Kory (Sunday)! “Tommy Mac” 2 Rounds for Time: 12 Burpees 12 Thruster (115/75) 12 Burpees 12 Power Snatch (115/75) 12 Burpees 12 Push Jerks (115/75) 12 Burpees 12 Hang Squat Clean (115/75) 12 Burpees 12 OHS (115/75) As a Ranger, Sgt. Thomas R. MacPherson selflessly lived h...
A. Four Rounds For Time: 5 Strict Pull Up 10 Deadlift (185/135) 200 meter Sandbag Carry (70/40) 60 Double Unders B. For Quality: 50 Glute Ham Raise 50 V Ups *break up anyway* Box News This Saturday, August 20th, we are having our Summer Social at Bear Lake! We’ll be on the North Beach (east corner,...
Every 2 mins for 20 mins: 6 Power Snatch (95/65) 6 OHS (95/65) 6 Bar Facing Burpee
A. 10 min EMOM 1 Power Clean + 1 Hang Power Clean Build as form allows B. 15 min AMRAP 20 Abmat Sit Ups 15 Calorie Row 5 Power Clean (205/145) Box News This Saturday, August 20th, we are having our Summer Social at Bear Lake! We’ll be on the North Beach (east corner, by the Bear Lake Rentals). We ha...
Kelly 5 Rounds: 400 m Run 30 Wallballs (20/14) 30 Box Jumps (24/20) *35 min timecap Scale this workout by completing 3 or 4 rounds instead of the full 5. Compare previous score here Box News This Saturday, August 20th, we are having our Summer Social at Bear Lake! We’ll be on the North Beach (...
Happy birthday Coach Kendl (Saturday) and Ashlyn (Sunday)! A. Three Rounds for Quality: 0:30 Candlestick Roll to Pistol 0:30 Rest 0:30 Lay to Stand Rope Climb (use your legs as much as you need but as little as possible) 0:30 Rest 0:30 Handstand Hold (nose to wall or freestanding) 0:30 Rest B. For T...
For Time: 70 Squats 60 Push Ups 50 DB Walking Lunge (35’s/25’s) 40 DB Single Arm Snatch (35/25) 30 Handstand Push Ups 20 DB Thruster (35’s/25’s) 10 Bar Muscle Up
A. 20 mins to find 1RM OHS Then complete 4×1 at 80% B. 10 min AMRAP: 10 Toes to Bar 100 meter Sprint Box News: CFA Family Summer Social is planned for Saturday August 20th! We will be going to Bear Lake again, exact location will be announced soon. Save the date and get ready to have some fun i...
“Fight Gone Bad!” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20) Push-press (75/55) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-min...
A. For Time: 100 Double Under (250 Singles) 5-10-15-20 Burpee Pull Up 100 Double Under (250 Singles) B. 2 Rounds Not For Time: 100 meter Farmer Carry 50 meter Waiter Walk (Right) 50 meter Waiter Walk (Left) Box News CFA Family Summer Social is planned for Saturday August 20th! We will be going to Be...
A. Front Squat 5×3 @ 75% B. Six Rounds for Time: 200 meter Run 5 Hang Squat Clean (135/85) 20 Abmat Sit Ups *15 min time cap* Box News Our Summer Social is coming up! We are planning another day at Bear Lake on Saturday August 20th. We are looking into a few options for rentals that day, so we...
A. Snatch! EMOM 20 mins: 1 Full Squat Snatch Start at 50% of your current 1RM and add 10 lbs every minute. If you fail a rep, remove 30 pounds from your bar for the next minute, then continue adding 10 pounds after each successful lift. Continue following this trend for the full 20 minutes. If your...
30 min AMRAP: 200 meter Sled Pull (95/65) 5 Tire Flips 3 Bar Muscle Ups 200 meter Sand Bag Run (70/40) 10 Pistol Squat (5 ea leg) 10 Slam Balls
16 min AMRAP: 18 Push Ups 12 Toes to Bar 6 Shoulder to Overhead (135/95)
A. Sumo Deadlift 6×4 B. Five Rounds for Time: 400 meter Run 20 Sumo Deadlift High Pull (75/55)
Happy Birthday Jan and Coach Karren (on Saturday)! A. Every 30 seconds for 10 mins: On the :00 – Strict Ring Dips On the :30 – Strict Pull Ups Pick between 2-6 reps for each and maintain for the full 10 mins B. For Time: 21-18-15-12-9-6-3 Wallball (20/14) Burpee Box News August already?!...
“Bulger” Ten rounds for time of: 150 meter Run 7 Chest to Bar Pull Ups 7 Front Squat (135/95) 7 Handstand Push Up *30 min time cap*
Happy Birthday Landon! A. Deadlift 5-4-3-2-1 Go as heavy as you can safely go. Complete a set of max effort ring dips between each set B. 7 min AMRAP 28 Double Unders 7 Toes to Bar
Partner “Jerry” For time: Run 1 mile Row 2K Run 1 mile Partners change every 200m on both the run and row
A. 10 min EMOM: 1 Push Press + 1 Push Jerk + 1 Split Jerk Build as form allows B. For Time: 50 Abmat Sit Ups then, 5 Rounds 15 Thruster (65/45) 10 Burpee then, 50 Abmat Sit Ups
Happy Birthday (Sunday) Angie! A. Every 0:45 for 12 rounds: Complete 1 Power Clean @ 60-65& of your 1RM B. “Wittman” Seven rounds for time of: 15 Kettlebell Swings (53/35) 15 Power Clean (95/65) 15 Box Jumps (24/20) *15 min time cap* U.S. Army Sergeant Jeremiah Wittman, 26, of Darby...
For Time: 27-21-15-9 Toes to Bar 400 meter Run after each set
“Holleyman” 30 rounds for time of: 5 Wall ball shots (20/14) 3 Handstand push-ups 1 Power clean (225/155) *30 min time cap^ Note – You can also do team Holleyman, where you alternate full rounds with a partner if you choose! 🙂 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Gla...
A. Bench Press 6×4 @ 70% of 1RM 6×4-8 Ring Row (feet on a box) B. For Time: 50-40-30-20-10 Row for Calories Abmat Sit Ups
A. 12 min EMOM: 1 Power Snatch + 1 Tempo OHS (4 count down, 2 count pause at bottom, fast up) Build as form allows B. Four Rounds for Time: 30 Medball Clean (20/14) 50 Double Unders (100 Singles)
“Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds *25 min time cap* U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was kille...
“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Br...
A. Rope Climb practice! Accumulate 10 Rope Climbs or 25 Ground-to-Standing Rope Pulls (use your legs as much as you need, but as little as possible 🙂 ) B. 8 min AMRAP: 15 Power Clean (115/75) 15 Shoulder to Overhead (115/75) Box News -Are you doing the Dexa Scan? Have you signed up yet? Head over to...
A. For Time: 25-20-15-10-5 Toes to Bar Box Jump (24/20) Rest as needed, then: B. 4 x 0:20 Sled Push (sprint!) for Max Meters (90/45) Rest 1:40 between each effort Box News -Our Summer Challenge is starting next Monday! Read more about it here. Get your name on the list at the gym and get ready to cl...
Jenny Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats (45/35) 20 Back Squats (45/35) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosiv...
Happy Birthday Shellece! A. 20 mins to work up to a heavy back squat Great job on the 20 rep program everyone.. now we’re going to test our 1RM back squat! B. Two Rounds for Time: 20 Burpee 40 KBS (53/35) 60 Double Unders 40 Sit Ups 20 Pull Up Box News -Our Summer Challenge is starting next Mo...
We will be starting an 8 week Summer Challenge on Monday, July 18! When: July 18 – Sept 12 Cost: $30 Meeting: Friday July 15th – we’ll go over all the details and answer any questions What: Week 1 – 4 will be strict paleo Week 5 – reintroduce dairy in moderation Week 6 – reintroduce healthy grains i...
“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlift (225/155) 12 Pull Ups 24 Double-unders *18 min time cap* U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25t...
