Workout of the Day

TUESDAY 171010

I. Warm-Up II. “Loredo“ Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters *Scale to 5,4 Rounds as needed. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion,… Read more »

MONDAY 171009

I. Warm-Up II. “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a… Read more »

FRIDAY 171006

I. Warm-Up II. 2 Minutes Rowing (calories) -Rest 1 Minute 2 Minutes Push Press 95#/65# -Rest 1 Minute 2 Minutes Assault Bike (calories) -Rest 1 Minute 2 Minutes Hang Power Snatch 95#/65# -Rest 1 Minute 2 Minutes Box Jumps 24″/20″… Read more »


Movement of the Day: Medicine Ball Clean I. Warm-up  -Med Ball Clean Technique -HSPU Practice II. “Ledesma” Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15… Read more »


I. Warm-Up -Running Drills, Shoulder Prep II. “TP & HB” 5 Rounds: Every 5 Minutes, Complete the Following: -400 meter Run -21 Single Arm DB/KB Snatch (alternate hands) -12 Hand Release Push-ups *Rest the remaining time in the 5 minute… Read more »

TUESDAY 171003

I. Warm- Up II. EMOM x 8 – 6 Thrusters* *Athletes choose weight  III. “Wall Ball Jackie” For Time: Row 1,000 meters 50 WBS 20#|14# 30 Pull-Ups *Scale WBS weight and pull-ups as needed IV. Cool Down