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Snatch Build Up E2MOM 3 Power Snatch – 3 Hang Snatch – 3 Squat Snatch 2 Power Snatch – 2 Hang Snatch – 2 Squat Snatch 1 Power Snatch – 1 Hang Snatch – 1 Squat Snatch For Time:30 Snatches 135/95lbs MRX 115/75 30 Strict Handstand Push-Ups MRX 30 HSPU OR 5 Rounds For Time: […]

“KELLY” 5 Rounds For Time: 400m Run30 Box Jumps 24/20″ 30 WallBalls 20/14lbs to 10′ CFHSV Running & Endurance WOD: 3 rounds of: 1 mile run 30 burpees *********************************************************** Muscle-Up Workshop TODAY Saturday, June 22nd 11AM ***********************************************************

“NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.Nate is survived by his wife, Mindi, and his infant son Parker. First posted

Deadlift E3MOM 6 – 5 – 5 -1/2 – Max Reps For Time: 21 Deadlifts 275/185 RX+ 315/215 MRX 205/135 9 Muscle-Ups (bar) MRX Burpee Chest to Bar 15 Deadlifts15 Chest to Bar9 Deadlifts 21 Pull-Ups Core & Grip Development 1min L-sit Hang from Bar100m Plate/Pinch Grip Carry (Use a tough weight)1min Fingertip High Plank

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 Anchored Sit-ups RX+ GHD Sit-ups 21 Overhead Squats21 Pull-Ups21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips 21 Sumo Deadlift High Pulls21 Over the Bar Burpees21

“Two Steppin”by DB For Time: P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row 250m – P2 11 Cleans P2 Row 250m – P1 11 Cleans P1 RUN 200m – P2 11 Front Squats P2 RUN 200m – P1 11 Front Squats P1 Row

Happy Father’s Day! All classes are closed today. Have a wonderful Father’s Day!

Bench Press E3MOM 6 – 5 – 5 -1/2 – Max Reps 7min AMRAP: 7 Sumo Deadlift High Pull 95/657 Hang Power Snatch 95/65**At Start of WOD and EMOM must complete 7 BB Push-Ups before completing work** Rest 3min 7min AMRAP: 14 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/127 Toes to Bar**At Start of WOD

For Time:5 Hang Power Clean 115/75 RX+ 135/95 MRX 95/65 5 Bar Facing Burpees200m Row or Run or 0.5k Assault Bike10 Power Clean10 Bar Facing Burpees400m Run or Row or 1k Assault Bike (opposite) 15 Hang Power Clean15 Bar Facing Burpees600m Row or Run or 1.5k Assault Bike (opposite)20 Power Clean20 Bar Facing Burpees800m Run or Row or 2k Assault Bike (opposite) 25 Hang Power Clean25 Bar Facing Burpees1000m Row or Run or 2.5k Assault

Celebrate The Army’s Birthday and Flag Day! “DAE HAN” 3 Rounds For Time:800m Run w/ 24/16kg KB MRX 20/12 KB 3 Rope Climbs 15′ MRX 2 to 15′ or 3 to 10′ 12 Thrusters 135/95 MRX 95/65 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st