Hero Wod - Oscar 23min. AMRAP - 9 Devil’s Press @ 40/25 20 Alt. DB Lunges @ “ “ 9 DB Push Press @ “ “ 20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the…

Happy New Year iQ!! Shoulder Press - 5x5 Push Press - 3x3 Wod - And In With The New 22. 22min. AMRAP 200m Run 22 Box Jumps Over @ 24/20 22 DB Burpee Deadlifts @ 40/25

Skills - Bent Over Barbell Rows - 5 x 8-12reps SuperSet w/ Push Ups - 5 x 8-10reps Wod - For Time Benchmark Helen 3 Rounds 400m Run 21 Kettlebell Swings @ 24/20 12 Pull Ups

Strength - Build To Heavy Power Cleans - 5 x 3 Wod - 15min. AMRAP 10-20-30-etc... DB Thrusters 10 Burpees Over DB *Add 10 Reps to Thrusters Every Set. Finisher - 3 Rounds 20 Sit Ups 20 Russian Twists 20 Flutter Kicks 20 Heel Touches

Happy Birthday Danny!! Wod - For Time 200m Run 20 Power Cleans @ 115/85 200m Run 20 Bench Press @ 95/65 200m Run 20 Overhead Squats @ 75/55 200m Run

Strength - Strict Press - 5 x 8-10 Reps Wod - For Time 10 Rounds Total Buy In - 200m Run 2 Rounds of 6 Deadlifts @ 225/155 12 Wall Ball Shots @ 20/14 *200m After Every 2 Rounds (6 Runs Total)

Out and about after working out!💪 Christmas Tree Sighting Recommendation !

Skills - Bent Over Barbell Rows - 5 x 8-12reps SuperSet w/ Push Ups - 5 x 5-8reps Wod - For Time 3 Rounds 400m Run 6 Front Squats @ 115/85 8 Pull Ups - Into - 2 Rounds 10 Bar Facing Burpees 200m Run

Our 2021 Holiday Party is in the books! We hope you all had a great time! We would like to thank all of you for welcoming some of our new members who had the courage to step out and join us 😉 Wishing all of you a joyous holiday season!! • #photodump#1