Friday June 26


“Annie Are You OK?” (Modified)
21-15-9 for time:
Thrusters (65#, 45#)
Med Ball Clean (20#, 12#)
SDHP (65#, 45#)
Wall Ball (20#, 12#)

Wednesday June 24


Skill: 3 sets of 3 tempo pushups and ring rows
2 second (down/up)
2 second hold
2 second (up/down).
Go for quality of movement and position on these

AMRAP 14 minutes:
10 med ball cleans
20 DUs.
Will run 2 min work 1 min rest through this AMRAP

Monday June 22


Normal class times this week. Fort Morgan Alabama was great but we are happy to be home.

10 min EMOM: 2 squat cleans.

6 rounds:
5 pullups
10 push press
5 burpees

Friday June 12


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 minute AMRAP:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Schedule Update

Schedule Update:

No Saturday class this weekend. You should go run to prepare for the Haw Ridge 7 mile Trail Race (more on that later).

Monday through Thursday of next week Michael will coach the 6:00AM class and one afternoon class at 5:00PM. No 6:00AM class on Friday. Johnny will coach Friday at 5:00PM and the Saturday 9:00AM class.