8.11.17

Friday, August 11, 2017 8 Rounds for Time: 400 Meter Run Rest 90 seconds Strap on those running shoes, friends! This one is going to take a lot out of you while making you a better human in the process. Try to keep your first 400 and your last...

Read more

8.9.17

Wednesday, August 9, 2017 “Rich” 13 Squat Snatches (155,105) 10 Rounds: 10 Pullups 100 Meter Sprint 13 Squat Cleans (155, 105) From crossfit.com U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of...

Read more

8.8.17

Tuesday, August 8, 2017 Bench Press: 3-3-3-3-3 Bench day! Your task today will be to build up to a 3 rep bench press max. You will have five sets to get there so begin the first set with a moderately heavy weight. Have fun!

Read more

8.7.17

Monday, August 7, 2017 For Time: 150 Kettlebell Swings (55,35)(35,26)(26,18) *Every minute on the minute perform 5 burpees (start with burpees) Today you have a task to get to 150 kettlebell swings. Starting with the first minute ,and then every...

Read more

8.5.17

Saturday, August 5, 2017 “Barbara” 5 Rounds, each for time of: 20 Pullups 30 Pushups 40 Situps 50 Squats *Rest 3 minutes between rounds This benchmark workout has nothing but bodyweight movements. Go hard through each round and enjoy...

Read more

8.4.17

Friday, August 4, 2017 5 Rounds for time: 15 Calorie Bike Rest 2 minutes It is time to get really well acquainted with the Assault bike! Each round we want you to bike as hard as you can to hit 15 calories. Think of it like running sprints. Have...

Read more