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Life changing fitness

WOD - APR 1st, 2016

3/31/2016

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Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
​
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi

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WOD - MAR 31st, 2016

3/30/2016

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T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

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WOD - MAR 30th, 2016

3/29/2016

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​Marco
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

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WOD - MAR 29th, 2016

3/28/2016

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PK

​5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes 

​U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

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WOD - MAR 28th, 2016

3/27/2016

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Sisson
20:00 AMRAP
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. 
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members


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WOD - MAR 25th, 2016

3/24/2016

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11am and noon classes only!

OPEN 16.4

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WOD - MAR 24th, 2016

3/23/2016

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Partner WOD
House of Cards
 
Partner Hold plank while partner does the reps on the flipped over card.
 
Clubs: Squats
Diamonds: Push Ups
Hearts: Burpees
Spades: Sit ups
Jokers: 50 Double Unders
 
Strength  Class
Bench Press
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 70-75%
2 Reps 4:00 – 7:59 @ 80-85%
1 Rep 8:00 – 12:00 @ 90 -95%
 
Clean
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 70-75%
2 Reps 4:00 – 7:59 @ 80-85%
1 Rep 8:00 – 12:00 @ 90 -95%

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WOD - MAR 23rd, 2016

3/22/2016

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 Strength 1:
13:00 EMOM
3 Rounds:
0:00 - Strict Deficit HSPU
1:00 - Strict HSPU
2:00 - Kipping HSPU
Rest 2:00
 
Strength 2:
13:00 EMOM
3 Rounds:
0:00 – Strict C2B Pull Up
1:00 - Strict Pull Up
2:00 - Kipping Pull up
Rest 2:00
 
MetCon:
 3 Rounds:
10 1-arm DB Snatch, 65/45
20 Cal Row

Stabilizer Strength:

10:00 Hip Mobility/Split work

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WOD - MAR 22nd, 2016

3/21/2016

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​Strength:
12:00 EMOM
Front Squat
3 Reps 0:00 – 3:59 @ 70%+
2 Reps 4:00 – 7:59 @ 80%+
1 Rep 8:00 – 12:00 @ 90%+
 
add 5-10#’s from 2 weeks ago
 
MetCon 1:
 7:00 AMRAP
5 Pull Ups
3 Wall Balls
1 Deadlift (315/225)
 
****Those who completed 16.4 Yesterday your Strength is Shoulder Press (Same Scheme) and MetCon is:
 7:00 AMRAP
5 Pull Ups
7 Push Press (115/75)
9 Box Jumps (24/20)
​

Strength  Class:
 Clean
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 70-75%
2 Reps 4:00 – 7:59 @ 80-85%
1 Rep 8:00 – 12:00 @ 90 -95%
 
 Bent over Row complex
5 rounds
8 reps of each
 
Max Hanging L-Sit beween Rounds

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WOD - MAR 21st, 2016

3/20/2016

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​Metcon:
 10 Rounds
15 burpees
15 KB Swings
400m run

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