Friday May 26, 2017

***R.E.D. Friday***

“U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.”


Seven Rounds:

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

*20 min time cap

Thursday May 25, 2017

“Hell and Back”

Tabata style, 20 sec work, 10 sec rest.

30 Pull Ups

100 Double Unders

25 Thruster (65/45)

50 Double Unders

75 Sit Ups

50 Double Unders

25 Thrusters (65/45)

100 Double Unders

30 Pull Ups

*Score = Number of Tabata rounds (:20,:10) take to complete

*50 Round cap (25 mins)

Tuesday May 23, 2017

***There is a sign up sheet in the gym for the Memorial Day BBQ, just so we know how many people will be here, also who is bringing what. It’s always fun when six people bring the same thing! Again guys, you don’t have to stay for the BBQ, if you just want to come for the work out that is totally fine. Friends and family are welcome as well!***

“Black and Red”

3 Rounds for time:

750m Row

30 KB Swings (53/35)

20 Toes to Bar

*18 min time cap

Monday May 22, 2017

***Next Monday, Memorial Day, we will be hosting the hero workout Murph at the gym followed by a BBQ! If you are planning on staying after bring something to share or grill and BYOB!***


10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Front Squats (155/105)

200 Meter Run after each round

*17 min time cap

Friday May 19, 2017

***R.E.D. Friday***

“U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.”


3 Rounds For Time:

1000m Row

50 Burpees

50 Box Jumps (24/20)

800m Run

*40 min time cap

Thursday May 18, 2017

***There are still some time slots available with Paige next Wednesday if anyone is interested! She’s good 😊***

1) Push Jerks:

6×2, increasing weight each set

2) “Fire Starter”


Wall Balls (20/14)

Clean and Jerks (95/65)

*12 min time cap