Thursday 02/03

Reminder- no morning classes today. All evening classes are still on!

Body Armor: 3RNFT

  • 150 ft Farmers Carry ea side (3 lengths of the gym each arm)

  • Accumulate :30 L-Sit or :45 Tuck hold

  • 8 Bent Over Single Dumbbell Rows ea. side

  • 15 Sit Ups


WOD 20 min AMRAP

  • 500m Row

  • 4 Rounds of “Cindy" (5 pull ups + 10 push ups + 15 air squats)

Wednesday 02/02

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD- “HOLLEYMAN” 30 RFT

  • 5 Wallballs (20/14)

  • 3 HSPU

  • 1 Power Clean (225/155)

Paleo challenge has come to an end! Don’t forget to log in your scores from the last week + Mon & Tues this week.

OPEN SHIRTS - we are extending our deadline until noon today! If you’ve been on the fence here is your sign to join us for 3 weeks of fun !!
Contact us if you have trouble filling out the sheet !

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit

Tuesday 02/01

HELLO FEBRUARY!!!! - today is the last full day of the paleo challenge! We can’t believe how quickly 30 days went! Make sure all your points are on the sheet.

On the fence to complete the Open with us?! Take a look at todays photo- this is a WOD back from 20.2 - if you notice there is a “Rx” division as well as a “Scaled” division. It gives everyone a chance to participate especially if you’ve been in between Rx-ing and scaling wods.
The open is a great way to really test your fitness and what we have been “training” for all year round!
Shirt sizes need to be in by the end of the day please!

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit

Strength- Every 90s x 6 sets

  • 3 Strict Press @ 75% of 1RM

WOD- 4:00 on 4:00 off x 3 rounds

  • 20-15-10 DB Box Step Overs (50/35)

  • 20-15-10 T2B

  • Max Cal Row