MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007.
Hero W.O.D. – “Badger”
3 Rounds for time:
30 – 95/65 Squat Cleans
30 Pull-ups
800m run
A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…
Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM EVEN- 10 HSPU ( 15 Scaled ) ODD- 5-7 Bar MU (5 Pull up +5 Dip) rest 2 min 12 Min EMOM Even-50′ Sled Push 150/100 (10 Weighted lunge45/30) ODD-10 Ring Dip (15 Scaled/assisted Dip) rest 2 min 10 min…
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,…
“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,…
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…