Morning classes cancelled, afternoon and evening classes on as scheduled.

Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35

15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24

10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…

Happy Birthday coach Marcus!!!   Thanks again to all who donated to 31 Heroes. We raised $842.00!!   Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button)   For time: 10-20-30-40-50 DB Snatch 50/35…

  Ingredients: Dozen eggs 1lb sausage or bacon (we found hot chicken sausage on sale–favorite so far!) Veggies on sale (this week it was broccoli, asparagus, green onion, bell pepper) Herb of choice (my favorite is cilantro) Preparation: Preheat oven to 350 and grease with two muffin pans with olive oil. Cook and drain the…