Hope all of our fathers enjoy your special day!! 💪

R.E.D. Friday 06/17/22 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…

Thursday 06/16/22 Active Recovery Day Wod - Every 3mins For 10 Rounds 400m Row In remaining time - Odd Rounds - Movement X Even Rounds - Movement Y Choose Any 2 Movements - Wt’d Sit Ups Hand Release Push Ups Air Squats Alt. Rev. Lunges Bent Over BB Row

Wednesday 06/15/22 Wod - Three 7min AMRAPs AMRAP #1 - 0:00-7:00 Buy In - 100m Run 12 Deadlifts @ 155/105 9 Wall Ball Shots AMRAP #2 - 10:00-17:00 Buy In - 100m Run 12 Hang Power Cleans @ 135/95 9 Lateral Burpees AMRAP #3 - 20:00-27:00 Buy In - 100m Run 12 Shoulder to Overhead…

Tuesday 06/14/22 Skills/Strength - Pull Ups - 5 x 8-10 Bent Over Rows - 5 x 12-15 Wod - For Time Buy In - 200m Run 15-12-9 Pull Ups Box Jumps @ 24/20 Buy In - 200m Run 9-12-15 R-KBS @ 32/20 Burpee Box Jumps @ “ “ Buy Out - 200m Run

Monday 06/13/22 Strength - Build to Heavy Back Squats - 7 x 5 Wod - For Time Buy In - 800m Run 5 Rounds 10 DB Thrusters @ 40/25 100m Farmers Carry 20 Double Unders Buy Out - 800m Run

R.E.D. Friday 06/10/22 Memorial Wod - Buffalo 10 10 Rounds w/Partner For Time - 5 Deadlifts @ 225/155 14 Push Ups 22 Double Unders 400m Run (Together) *Partners Switch After Each Movement. Reps are per person, not shared. Run is done together. On May 14, 2022, a mass shooting occurred at a supermarket in east…

Thursday 06/09/22 Active Recovery Day Wod - 1min Cardio 5 Burpees 1min Cardio 5 Burpees 10 Plate Ground to Overhead 1min Cardio 5 Burpees 10 Plate Ground to Overhead 20 Alt Rev. Lunges 1min Cardio 5 Burpees 10 Plate Ground to Overhead 20 Alt Rev. Lunges 40 Wt’d Sit Ups 1min Cardio 5 Burpees 10…

Wednesday 06/08/22 Strength - Build to Heavy Strict Press - 5 x 4 Wod - For Time 10! Hang Squat Cleans @ 135/95 5 Pull Ups 10 Push Ups