3.31.2017

HERO WOD FRIDAY “343” Today’s workout is a tribute to the 343 Firefighters whose lives were lost at the World Trade Center on 9-11-2001. 100 DEADLIFTS #145/115 100 POWER CLEANS #95/65 100 GROUND TO OVERHEAD #65/35 43 BURPEES   METCON Assault Bike Workout- this will ALL be done on the bike and a short EMOM Read more about 3.31.2017[…]

3.29.2017

WOD For time: 30-Cal Row 30-Wall-balls (20/14) 30-Box Jumps (24/20) 30-Burpees 30-KB Snatches 15R & 15L (53/35) 30-Burpees 30-Box Jumps 30-Wall-Balls 30-Cal Row METCON Assault Bike Workout- this will ALL be done on the bike and a short EMOM will follow After the 5 minute warm-up….. 30 second sprint (push HARD, you should be very Read more about 3.29.2017[…]

3.24.2017

FRIDAY NIGHT LIGHTS BEGINS AT 6:30 PM! OPEN 17.5 10 Rounds 9 Thrusters 95/65 S:65/45 35 Double Unders S: Singles METCON 50 wall balls 25 synchronized Hand release push-ups 400 m run 90 cal Assault Bike 60 DB snatches 400 m run 25 synchronized Hand release push-ups 50 wall balls 400 m run