Daily WOD


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

Strength- Bear Complex


Bear Complex

400m Run

8:30am Hero WOD


Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts 315/215
10 Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

7am Run Club

8:30am Team WOD/ Cycle 8:30am

9:30am Open Gym/ 9:30am Yoga


In Teams of 2, For Time:
50 Devils Press 50s/35s

50/40 Calorie Ski

60 DB Step Ups 50s/35s

40/32 Calorie Bike

40 Power Cleans 155/105

400m Run x 4 Relay style *each run 2

30 DB Snatch 50/35

30 Front Squats 155/105

9:30am OPEN GYM

AMRAP in 21 Minutes:
6 Devil Presses
6 Pull Ups
6 DB Thrusters

5:30am/8:30am/9:30am Open Gym

3:30pm/ FEW Crew Kids

Max Double Unders
Max Calorie Row
Max Burpee Box Jumps 24/20
Max Double Unders
Max Calorie Row
Max Burpee Box Jumps

Strength- Bench Press

8:30am/9:30am Open Gym

4:30pm/5:30pm/ NO YOGA TODAY

Strength- Front Squat + Thruster + Push Press

20 Russian KB Swings 70/53
20 Goblet Squats 70/53
30/25 Calorie Bike


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

Strength- Hang Power Clean

Hang Power Cleans 155/105
Sit Ups
Hang Power Cleans
Double Unders

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