Friday, August 30, 2013

WOD 30 Aug

10 rounds with a 2 minute rest in between of:

Run 400 meters

Due to our equipment availability, we will perform this WOD with only 1 modality (the run). You may bring a bicycle if you wish, or do it at the base pool if it is open. 

See you @1600.

Tuesday, August 27, 2013

Baez reenlistment WOD

4 rounds for time of:
Run 400m
12 Pull-ups
16 Kettlebell swings 1.5/1 pood
2 rope climbs
16 Wall ball shots 20/14#

See you @1600

Wednesday, August 21, 2013

WOD 21 Aug


21-15-9-9-15-21 reps for time of:
Deadlift 225/155

See you @1600

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Tuesday, August 20, 2013

WOD 19 Aug


25 min AMRAP 
8 box jumps 30/24"
15 ft rope climb, 1 ascent

See you @1600.

Friday, August 16, 2013

WOD 16 Aug

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Click here for slot press demo

Thursday, August 15, 2013

Rest day 15 Aug

Rest day!

Come in and pay what you owe, practice your worst skills, or stretch out hardcore!

See you @1600

Monday, August 5, 2013

WOD 5 Aug


Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shot, 20/14 lb ball

See you @1530.