Daily WOD

5:30am/8:30am

3:30pm/4:30pm/5:30pm/Cycle 5:30pm

Sneak Peek..

_ ROUNDS FOR TIME
75 Double Unders
400m Run
25/20 Cal Row
20 Burpees

7am Run Club/ 8:30am Team WOD/9:30am Open Gym

Run Club is doing something different today..!

“Dragon”

  • For Time
  • 5k Run
  • 4 minutes to find 4 rep max Deadlift
  • 5k Run
  • 4 minutes to find 4 rep max Push Jerk

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

8:30am Partner WOD

4 Rounds for Time *with a Partner)
300 meter Run *together
30 Power Cleans 95/65
30 Burpees
30 calorie Air Bike
30 Air Squats
30 Alternating Lunges
30 calories Air Bike
30 Deadlifts 95/65
30 KB Sumo Deadlift High Pull 53/35
30 calorie Air Bike
**Buy-Out: 300 AbMat Sit-Ups

5:30am/8:30am/3:30/FEW Crew Kids 5pm

Sneak Peek..

DB Manmakers

Devils Press

Burpees

STRENGTH- Front Squats

8:30am/9:30am Open Gym

4:30pm/5:30pm

Sneak Peek..

Squat Cleans & Toes to Bar Today!

5:30am/8:30am

3:30pm/4:30pm/5:30pm

Sneak Peek..

2 ROUNDS FOR TIME
Run
Walking Lunges
Push Press 115/75

FINSHER- Farmer Carry

Push Ups

Cardio Choice

WE HAVE NOT JUST 1 BUT 2 BIRTHDAYS TODAY HOORAY!!

HAPPY BIRTHDAY TO MANDY!

HAPPY BIRTHDAY TO ROBERT!

5:30am/8:30am/9:30am

3:30pm/4:30pm/5:30pm

SNEAK PEEK..

STRENGTH- SUMO DEADLIFT

4 Sets of:

Deadlifts

Sit Ups

Double Unders

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