Tuesday, 4/19/11
Strength – Back Squat 5×5
W.O.D. – 10 Rounds for Time
10 Thrusters
10 Ring Push ups
Run more efficiently and injury free with the Pose Running Technique
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Monday, 7-3-17
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July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. 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, was killed September 21, 2010, in a helicopter crash during combat operations in…
Monday, 9-10-12
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ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Skill – Rope Climb/Back Extension For time: 25 Walking…
Wednesday, 6-20-12
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We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Snatch High Pull – 3×3 Snatch Balance – 3×3 For…
Monday, 6-11-12
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Strength/Skill – Practice Curtis P’s 3 RFT 5 Curtis P’s.135/95 200m Run…100 FWDS….100 BWDS . 5 Inverted Burpees
Wednesday, 5-6-15
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Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 60%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted Burpees
Wednesday, 12-19-18
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Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*