*This week our Hero WOD will be Wednesday STRENGTH In the Hole Front Squat + 5 second Slow Eccentric on last rep: 4-4-4-3-3 CONDITIONING “Amanda”9-7-5Squat Snatches (135/95)Ring Muscle UpsRead More

SKILL 2 minutes of Handstand Shoulder Tap practice against wall–rest 2 minutes —Then complete 25 Strict Handstand PushupsEach time you fall or break do 20 Double Unders CONDITIONING The PenguinAMRAP 3 Minutes, with a Partner50’ Handstand Walk (together)15 Synchro Toes to BarMax Reps Squat Snatches (155/105)-Rest 1 Minute b/t sets-*Complete Sets until you get to...Read More

HERO WOD “CHRIS KYLE” 3 Rounds for Time40 Kettlebell Swings (53/35 lb)40 Box Jumps (24/20 in)40 Clusters (65/45 lb)40 Elevated Push-Ups (feet on 24/18 in box) Background: Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four...Read More

STRENGTH Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2 CONDITIONING Vengeance5 Sets (EMOM)6 Double Dumbbell Front Squats (2×50/35)6 Burpee over dumbbells-straight into-10 Sets (EMOM)3 Sandbag Cleans (100/70)3 Bar Muscle UpsRead More

STRENGTH Power Clean: 3-3-2-2-2-1 CONDITIONING The Riddler100-70-50Double Unders16-12-8Strict Chin UpsRead More

BRING YOUR HEADPHONES! QF E5 (edit)Run 1 mile30-cal. row20 burpee box jump-overs (24/20)10 snatches (155/105)Run 1 mileRead More

STRENGTH Heaving Snatch Balance 2-2-2-1 *Build to a heavy single for the day CONDITIONING QF E1 (edit)AMRAP 15 50 dumbbell walking lunges 30 handstand push-ups40 front-rack walking lunges 20 deficit handstand push-ups 30 overhead walking lunges10 strict handstand push-ups**(50/35) for all lunges / 3.5″ deficitRead More

HERO WOD “MALTZ”400m Run50 Pull Ups100m Farmer’s Carry (50/25)50 Dips100 Push Ups50 Knees-to-Elbow100 Sit-ups (Abmat)400m Run *Scaled option is “Half Maltz” This Hero WOD is dedicated to MSgt Mike Maltz, 38th Rescue Squadron, Moody Air Force Base, Ga, who made the ultimate sacrifice on March 23, 2003 in southern Afghanistan when his HH-60G Pave Hawk...Read More

STRENGTH Back Squat: 5-4-3-2-1* Build to a heavy single for the day CONDITIONING For Time:80 DU5 C&J @ 60%60 DU3 C&J @70%40 DU1 C&J @ 80%40 DU5 C&J @ 60%60 DU3 C&J @ 70%80 DU1 C&J @ 80% WELLNESS WEDNESDAY ᴀʀᴇ ʏᴏᴜ ᴍɪɴᴅꜰᴜʟʟʏ ᴇᴀᴛɪɴɢ ᴏʀ ᴍɪɴᴅʟᴇꜱꜱʟʏ ᴇᴀᴛɪɴɢ? If you want to be fully satisfied with...Read More

STRENGTH 5 Deadlifts, then 5 Bench Press4 Deadlifts, then 4 Bench Press3 Deadlifts, then 3 Bench Press2 Deadlifts, then 2 Bench Press1 Deadlift, then 1 Bench Press CONDITIONING 4 Sets for Time:500m Row30 Air Squats10 Burpee Pull Up-1 Min Rest-Read More