Daily WOD


Hero WOD 8:30am

Yoga 9:30am

Lifting 10am



For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps(24/20)
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fers”(20/14)
50 Sit-ups
 5 Rope Climbs

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.


  1. Shawn Wray says:

    Chris 27:39rx
    Krystin 37:52
    Mairs 45:56
    Jeff 29:20

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