Monday, November 30, 2015

*The water at the gym will be turned off until the leak in the building has been fixed. Please bring your own water bottles and use the bathroom before coming to the gym until further notice. We are sorry for the inconvenience, but we are trying to deal with the problem as quickly as possible. Thank you for being patient!*

5 Minutes
Every 30 seconds, complete:
1 Snatch (Power or Squat)
*attempt to add weight after each successful lift

For Time
9 Squat Snatch (135/95 lbs) (Rx+ 185/125 lbs)
9 Muscle-ups
7 Squat Snatch
18 CTB Pull-ups
5 Squat Snatch
27 Pull-ups
*scale Squat Snatch with Power Snatch
*scale Muscle-ups with Bar Muscle-ups or Pull-ups x 2

Cardio Load
For Total Reps
Min 0-1 Burpees
Min 1-2 Push-ups
Min 2-4 Calorie Row/Wall Touches
Min 4-5 DB Thrusters (25/15 lbs)
Min 5-6 Sit-ups
Min 6-8 Calorie Row/Wall Touches
Min 8-9 Walking Lunges
Min 9-10 KB Swings (55/35 lbs)
Min 10-11 Rest then Reverse Order

Saturday, November 28, 2015

8 AM
Open Gym

9 AM
Partner WOD

20 Minute AMRAP
3 Hang Power Snatch (95/65 lbs) (Rx+ 135/95 lbs)
6 Overhead Squats (95/65 lbs) (Rx+ 135/95 lbs)
9 Toes to Bar

*Partner A completes the odd numbered rounds and Partner B completes the even numbered rounds.
*While one partner is completing a round, the other partner must complete 30 Double Unders (scale with Power Jump Singles).
*Scale the OHS with Front Squats.

10 AM
Hero WOD


(20 Minute Clock)
13 Bench Press (170/115 lbs)
-then AMRAP with the remaining time-
7 CTB Pull-ups
77 Double Unders
2 Squat Clean Thrusters (170/115 lbs)
28 Sit-ups


Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

Friday, November 27, 2015

*Only the noon, 4:30pm and 5:30pm classes will be available.*

30 Minute Alternating EMOM
(5 Rounds)
20 Wall Balls (20/14 lbs)
15 Ring Rows
20 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
15 Box-Overs (24/20″) (Rx+ 30/24″)
20 Burpees
1 Minute Rest

*If the clock catches you, you will perform an AMRAP with the remaining time, including a 1 minute rest period after you complete the Burpees.

*Start wherever you’d like, but rotate through the list as it is written. If you start on the Wall Balls, you will be finished at 29 Minutes. If you start on anything else, you will not be finished until the 30 Minute mark.

Wednesday, November 25, 2015

Strict Press
4 x 6 @ 70%
*up to 1 minute of rest between sets

For Time
(20 Minute Cap)
100 Double Unders
30 Strict HSPU
Run 1000m
30 Strict HSPU
100 Double Unders

*scale Double Unders with Power Jump Singles
*scale the Strict HSPU with DB/KB Strict Press (As Heavy As Possible)
*if the weather is too cold then you may perform 30 Wall Touches instead of running outside

Cardio Load

Saturday, November 21, 2015

8 AM
Open Gym

9 AM
Partner WOD

2 Rounds for Time
30 Back Squats (115/75 lbs) (Rx+ 155/105 lbs)
3 Rope Climbs
30 Pull-ups (Rx+ CTB Pull-ups)
3 Rope Climbs
30 Hang Power Cleans
3 Rope Climbs
30 Hand-Release Burpees
3 Rope Climbs
30 Shoulder to Overhead
3 Rope Climbs
30 Box Jumps (24/20″) (Rx+ 30/24″)
3 Rope Climbs

*Scale the Rope Climbs with Rope-ups x 3 or Ring Rows x 5
*Partition the reps however you’d like.

10 AM
Hero WOD


25 Minute AMRAP
8 Handstand Push-ups
8 Box Jumps (30/24″)
1 Rope Climb


U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.