[email protected]

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for time: (21min cap) Deadlift 225/155 MRX 185/125Burpees (regular with 1 inch jump) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, […]

For Time: (40min cap)60 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’60 Double Unders6 Squat Cleans 155/105 RX+185/125 MRX 115/75 200m Run 50 Toes to Bar50 Double Unders5 Squat Cleans200m Run40 Chest to Bar Pull-ups MRX pull-ups40 Double Unders4 Squat Cleans200m Run30 Handstand Push-Ups MRX Hand Release Push-Ups30 Double Unders3 Squat Cleans200m Run20 Over the

Sumo Deadlift Build Up 5×3 E3MOM **Building Up to a 3RM** 5min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/5514 Box Jumps 24/20 RX+30/24 MRX 20/18 Rest 3min/Add Weight 3min AMRAP: 7 SumoDeadlifts 225/155 RX+275/185 MRX 185/125 7 Over the Bar Burpees Rest 2min 1min AMRAP: Max Russian Kettlebell Swings 24/16 RX+32/24 MRX

Split Jerk Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 For Time: (18min cap)800m Run, Row or 2K Bike21 Shoulder to Overhead 135/95 RX+165/115 MRX 105/70 400m Run, Row or 1K Bike15 Shoulder to Overhead200m Run, Row or .5K Bike9 Shoulder to Overhead100m Run, Row or .3K Bike5 Shoulder to Overhead Core & Handstand Walk Development

We are beyond excited to announce that CrossFit Huntsville athlete LJ Ray has qualified to compete at the 2021 No Bull CrossFit Games! LJ will be competing in the women’s 50-54 age group Tuesday, July 27th through Thursday, July 29th in Madison, WI. LJ has worked incredibly hard for years to become a well-rounded, stand

15 min to achieve a 1RM Front Squat 21 – 15 – 9 Reps For Time: (18min cap) Hang Squat Clean 135/95 RX+155/105 MRX 95/65 Handstand Push-Ups MRX Barbell Push-ups Toes to Bar Isometric Core Development 1min Handstand Hold straight to – 1min L-Sit Hang straight to – 1min High Plank Hold straight to –

Bench Press Build Up 5×3 E3MOM **Building Up to a 3RM** “OMAR” For Time: (22min cap)10 Thrusters 95/65 MRX 75/5515 Bar Facing Burpees20 Thrusters25 Bar Facing Burpees30 Thrusters35 Bar Facing Burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas,

“ABBATE” For Time: (40min cap)1 Mile Run21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks1 Mile Run U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December

“The Running Chipper” by DB For Time: (40min cap) 200m Run 10 Muscle-Ups Bar or Ring MRX Burpee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run 30 Wallball Sit-ups 20/14 MRX 20/10 400m Run40 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 600m Run 50 Double Unders or Ski/Mogul Jumps Over Kettlebell 400m Run40 Hand Release Push-ups400m Run 30 Toes

15 min to achieve a 10RM Deadlift 3 Rounds For Time: (15min cap)5 Deadlifts 225/155 RX+275/185 MRX185/125 10 Barbell Push-ups MRX Push-ups15 Wallball Sit-ups 20/14 MRX 20/10 200m Run, Row or .5K Bike Flexibility Development 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch 2x30sec American Splits2x30sec Chinese SplitsSpend 3-5min on favorite back, leg & shoulder stretches