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 helicopter crashed.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 your meals, you need to be mindfully eating. This means we need to sit at a table with minimal distractions. Try to minimize meals at these places:❌ At your desk❌ In the car❌ In front of a TV❌ In bed❌ On the couch 𝗜𝗻𝘀𝘁𝗲𝗮𝗱, 𝘁𝗿𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗮𝘁 𝘁𝗵𝗲 𝘁𝗮𝗯𝗹𝗲. 𝗧𝗮𝗸𝗲 𝗻𝗼𝘁𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘀𝗺𝗲𝗹𝗹, 𝘁𝗲𝘅𝘁𝘂𝗿𝗲 𝗮𝗻𝗱 𝘁𝗮𝘀𝘁𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗲𝗮𝘁𝗶𝗻𝗴. 𝗖𝗵𝗲𝘄 𝘀𝗹𝗼𝘄𝗹𝘆 𝗮𝗻𝗱 𝘀𝗲𝗲 𝗵𝗼𝘄 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲 𝘀𝗮𝘁𝗶𝘀𝗳𝗶𝗲𝗱 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘄𝗵𝗲𝗻 𝗲𝗮𝘁𝗶𝗻𝗴.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