**HERO WEEK** Hero “Omar” 10 Thrusters 95/65 15 Bar-facing burpees 20 Thrusters 25 Bar-facing burpees 30 Thrusters 35 Bar-facing burpees *BF burpees = athlete jumping over bar and facing it each timeRead More

**HERO WEEK** Hero “Sham” 7 RFT 11 Deadlifts (Bodyweight) 100 meter sprintRead More

**HERO WEEK ** Hero “Bradley” 10 RFT 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees 30 Second restRead More

**HERO WEEK** Hero “Collin” 6 RFT 400m KB Carry 53/35 *just one KB* 12 Push Press 115/75 12 Box Jumps 24″/20″ 12 SDHP 95/65Read More

“9-11 Memorial WOD” 2001m Row or Run (1.25 miles) 11 Box Jumps (30”/24”) 11 Thrusters (125/85) 11 Burpee C2B Pull-ups 11 Power Cleans (175/120) 11 HSPU 11 KB Swings (70/53) 11 T2B 11 DL (170/120) 11 Push Jerks (110/75) 2001m Row or runRead More

Lift up Autism “Luke” 5 min AMRAP 4 Power cleans 155/105 24 Double Unders 10 Pull-upsRead More

For Time 10 Muscle-ups/20 Burpee pull-up 30 Thrusters 95/65 Run 1 Mile *Must be done in order no breaking it up*Read More

Strength/Technique:  Work up to 5RM deadlift or technique 2 RFT 400m Run 10 Deadlift 135/95 10 Hang Squat Clean 135/95 *10 min Timecap*Read More

30 Min Skillbuilder work:  Have athletes work on GOAT (something they struggle at)  ie: Pistols, Rope Climbs, Double unders, HSPU 5 Min AMRAP 5 T2B 10 Burpees over rowerRead More

** LABOR DAY – 10:00 AM WOD CLASS ONLY ** Let’s do some labor for Labor Day! “Fatal 40” 400 M Run before each exercise 40 Wall Balls 20/14 40 Hang Cleans 75/55 40 Pull-ups 40 Deadlifts 135/95 40 KB Swings 53/35 40 T2B 40 Air Squats 40 Hang Snatch 75/55 40 Double unders 40...Read More