A. Conditioning

Teams of 2

80 Cal. Row

– Then –


Deadlift 185/125
Handstand Push Up

– Then –

80 Cal. Row


4.20.18 “Jonesy”


6 Rounds for Time

400 meter Run
6-5-4-3-2-1 Rope Climbs

This “Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.

4.17.18 Saturday WOD time & Progenex!

Couple announcements for everyone. We are moving the Saturday class time to 7am! Also we have a limited edition flavor of Strawberry Creme Progenex recovery in stock! Comment on Facebook or get a hold of one of the coaches to get yourself a bag before it’s gone!

A. Olympic Lifting

10 minutes to Work up to a heavy

3 Power Snatch + 2 Overhead Squats

B. Conditioning

7 Rounds for time

20 Wall Balls 20/14

250m Row