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.


  1. Shawn Wray says:

    Gary 5+12rx
    Tia 6+8rx
    Sammy 7rx
    Heather 6+7
    Chris 6+4rx
    Krystin 4+12
    Dominick 4+3rx
    Dan- Box Jump Bang Up
    Judy – Alt Wod
    Bill 4+12rx
    Tom 4+18rx

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