Daily WOD

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am


Complete as many rounds as possible in 12 minutes of:
12 Box Jump 24/20
6 Thruster 95/65
6 Bar-facing burpees

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

7:30am- 9:30am Open Gym

8:30am Cycle Box

9:30am CrossFit

No Yoga

6 Rounds For Time of:

4 Front Squat 155/105

6 Burpee Box Jumps 24/20

8 Calorie Bike

24 Double Unders

Open Gym 3:30-4:30pm

FEW Crew 4:30-6:30pm

5 Minutes- Handstand Walk Practice *Scale to Wall Walk to 3-5s hold

5 Rounds For Time of:
400m Run

10 SA KB Push Press R/L 53/35

15 Goblet Squat 53/35

20 KB Sumo Deadlift High Pull 53/35

*Use the same weight (1 KB) for all movements

Suggested Mobility: Doorway Stretch, Downward Dog, Cat & Cow x 10

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Hang Squat Clean- 2 sets of 5 @65%, 3 sets of 4 @70%, 4 sets of 4 @75%

For Time: 10-9-8-7-6-5-4-3-2-1

Box Jump Overs 24/20

Wtd. Sit Ups 45/25

After each set 1 Bar Muscle Up *scale to 1 Pull Up to Toes to Bar

Suggested Mobility: Thread the Needle Stretch, Wtd. Ear to Shoulder Stretch, Pigeon Stretch


2018 8:30am Birthday Party

“Birthday Gambler” 30 minutes play time

1- Calorie Bike

2- Toes to Bar

3- 100m Run

4- Burpee Over Bar

5- Deadlifts 185/125

6- Class Choice Movement

Suggested Mobility: EAT CAKE!

Open Gym 9:30am-11:30am

Yoga 6pm

OH Squat- 2 sets of 2 @ 70%, 2 sets of 3 @ 75%, 2 sets of 3 @ 80%

4 Rounds For Time of:
50 Double Unders

20 DB Snatch 50/35 *alternating arms

100m Carry DB OH, KB at side (DB Snatch wt) KB 53/35

Suggested Mobility: Calf Stretch & Roll Out, Russian Baby Maker Stretch, Seated Center Splits

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