9.11.20

“Michael” In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its...

9.9.20

12 min AMRAP 35 DUS 200m KB Front Rack Carry (24kg/16kg)   Upon completion, 750m Row for time.

9.8.20

Perform the following complex for 3 sets: 1 Hang Squat Snatch + 1 OHS  

9.7.20

16 min AMRAP 10 Barbell Reverse Lunges (45/35) 20 Barbell Wipers *Every 4 mins, add 10# total to the bar.

9.4.20

Every 2 mins for 12 mins (6 Rounds) Odds: 200m Run, then in time remaining Max Reps DB Slams (35/20) Evens: 100m Run w/DB, then in time remaining Max Reps DB Goblet Squats

9.3.20

For Time 21 Alt. DB Snatches (50/35) 42 Wall Balls (20/14) 15 Alt. DB Snatches 30 Wall Balls 9 Alt. DB Snatches 18 Wall Balls  

9.2.20

For Time 50 Air Squats :45 Bottom Squat Hold 35 Ring Dips :30 Top of Ring Dip Hold 25 Alt. Pistols :20 Bottom of Pistol Hold (each side)

9.1.20

5 Rounds 1 min Cal Bike 1 min KBS (24kg/16kg) 1 min Alt. DB Push Presses (50/35) 1 min Rest