For Time: 1 Mile Run 30 Squat clean & Jerk (Not thruster) 155/105Read More

Skill/Strenght: GHD sit-ups/Back Extensions 8 Min AMRAP 4 HSPU 8 KB Swings 70/53 12 GHD Sit-upsRead More

Coach’s ChoiceRead More

Strength/Skill: 20 Min to work up to heavy Squat clean to Thruster For Time: 15-12-9 Power Clean 135/95 Thruster 135/95 Intermediate: 15-12-9 Use 115/75 Beginner: 12-9-6 use 65/45 *10 min Timecap* CF Mainsite 6 Oct 17Read More

Strength/Skill: Pistol progressions For time: 200M Sprint 30 Pistols 40 Wall balls 20/14 *7 min timecap*Read More

Hero “Small” 3 RFT 1000m Row 50 burpees 50 Box jumps 24″/20″ 800m RunRead More

Strict Press 3-3-3-3-3Read More

Strength/Skill: Work up to 10 rep set of deadlifts. Focus on lowering the bar slow and controlled on the way down. 15 Min AMRAP 2 Muscle ups 7 Deadlift 275/185 30 Double UndersRead More

** VETERAN’S DAY WOD ** Hero “White” 5 RFT 3 Rope Climbs 10 T2B 21 walking lunges 45/25 plate OH 400m RunRead More

“True Grit” 2000M Row Thrusters 95/65 After the First minute begin Death by Thrusters* *at minute 1 do 1 thruster, minute 2, 2 thrusters, minute 3, 3 thrusters, so on and so forth until 2000m Is rowed. *Score is total timeRead More