Independence Day


These colors don’t run.


For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Open Gym


Do a missed WOD, lift heavy, mobilize or work on technique today. If you need some ideas, we can design a WOD for you. But remember, tomorrow we’re doing a Hero WOD!

Bear Burpee Muscle ups

Determine your bar load and perform as many rounds as possible in 7 minutes of:
Hang Power Clean
Front Squat
Push press
Back Squat

Rest 3 minutes then,

As many reps as possible in 7 minutes of:
Burpee Muscle-ups

Overhead Squat


As many rounds as possible in 8 minutes of:
8 Overhead Walking Lunge Steps, 45/25 lbs
8 Toes to bar

Get your 1 rep Max Overhead Squat




Three rounds for time of:
Run 400 meters
1.5/1 pood kettlebell swings, 21 reps
12 pull-ups

Back Squat

We had an eye opening experience at our Mobility Workshop last Saturday.

Back squat 5-5-5-5-5 reps

As many rounds as possible in 3 minutes of:
6 Ball Slams 30/20 lbs
6 Wall Ball Shots 20/14 lbs