Workout AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (30/24) *2″, 4″ or 6″ Deficit PureFit AMRAP x 18 MINUTES 20 Walking Lunges 10 Pushups 20 Situps 10 Box Step ups MWOD PreWOD:  Couch Stretch, 60 sec per leg PostWOD:  KB Quad/IT flush. Spend 90 Sec per leg […]

Workout BENCHMARK WORKOUT “HELEN” 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups FINISHER 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets- PureFit 3 ROUNDS for TIME 400 M Row/Ski 21 KB Swings 12 Pullups/Ring rows FINISHER 4 SETS 10 Knee Raises *rest b/w […]

Mobility/open gym 5:30 am open gym 5:30 pm

Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS 35/25 Cal Bike/row/ski 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t Sets- PureFit Warmup:  8 Turkish Getups, no weight WOD:  3 Sets 25 Cal Bike/Row/Ski 25 Alt. Hang DB […]

Remember those who served.  Freedom comes with a price.   -VETERANS DAY 11/11/19- Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT “DONNY” FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee U.S. Army Specialist Donald L. Nichols, 21, […]