Friday July 1

June 30th, 2016
by:

On July 4th we’ll be open only from 9am-11am. Have a great 4th of July weekend!

Skillwork / Strength

Sled Sprint Relay! (# are per Athlete in class)
5 Sled Backward drags
5 Sled Pulls with straps

WOD

“The Lioness!”

Happy Birthday Molly!

26 minute AMRAP:

26 Cal row
7 Jump Squats
26 box jumps (26”)
1 lap with SB (50/30#)
26 D/U
9 Burpees
26 1 arm ALT DB Snatch (45/30#)
7 Jump Squats
26 OH Lunges (45/25# plates)
1 lap with SB (50/30#)
26 ALT DB Thrusters (45/30#)
9 Burpees
26 Goblet Squats (55/35 KB)

IHS_0-359_0927

 

Thursday June 30

June 30th, 2016
by:

Skillwork / Strength

Snatch
3×3, 3×2, 3×1
45 – 55 – 65%
75 – 80 – 85%
90 – 95 – ??%

WOD

For Time , (10:00 cap)
75 Wall Balls
75 KBS
150 D/U

Athlete: 20/14# MB, 55/35# KB
Health: Lighter weights, 300 Singles

wallballs

Wednesday June 29

June 28th, 2016
by:

Skillwork / Strength

Deadlift
6×3
50 – 60 – 70 – 80 – 85 – ??% 

WOD

Tabata :40 on / :20 off

4x each movement

  • Alt. DB Snatches
  • Hang Squat Cleans
  • T2B
  • Double KB S2O
Rest 1:00 after each movement is completed. Use that time to transition to next movement.
Start anywhere and then go in order.
 
Athlete: 45/30# DB, 95/65# BB, 35/20s KB
Health: Lighter DB, MBSC instead of BB cleans, leg raises & lighter KBs.
 
JessicaBOTRkbsBW

Tuesday June 28

June 27th, 2016
by:

Special Hours for Monday, July 4th = 9am-11am only.

Specialty Classes

CYoga 7:30pm

Skillwork / Strength

Shoulder Press
6×5
50 – 60 – 70 – 80 – 85 – ?? %

WOD

20:00 AMRAP
200m Run
200m Row
200 Singles or 50 D/U

– Count 1 rep per finished movement. You must finish the full distance or all the reps to count as ONE rep.
– Go in any order as long as you do all 3 movements before any repeating.

FireTeamInst

Monday June 27

June 26th, 2016
by:

Skillwork / Strength

Clean
3×3, 4×2
50 – 60 – 70%
80 – 85 – 90 – 95%

WOD

15-12-9 of: (10:00 cap)
Clusters
C2B Pull-ups

Competitor: 115/75#, C2B
Athlete: 95/65#, Pull-up
Health: 65/35# Jumping Pull-up

ObstacleCourseNew

Week of June 27 through July 2

June 26th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm.

Upcoming Events

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. Come hungry! Sign-up via Wodify:

  1. Go to www.ftx.wodify.com on buy the Brazilian BBQ “Session”. $10 for adults / $5 for kids
  2. Then via Wodify register for the Brazilian BBQ “class” under personal and group training.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Brazil

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

SevenSonsVan

Our next delivery date for Seven Sons is Saturday, July 9th. Order by Monday, July 4th. Great quality farm fresh meats, dairy and more delivered to FTX CrossFit. No minimum orders. Buy just what you want and need.

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Clean / Short WOD w/ Clusters & C2B.
Tuesday – Shoulder Press / 20:00 AMRAP w/ Run, Row & D/U.
Wednesday – Deadlift / Tabata of DB Snatchs, Hang Squat Cleans, T2B & KB S2O.
Thursday – Snatch / Med WOD w/ Wall Balls, KBS & D/Us.
Friday – “Lioness” – Molly’s B-Day WOD Chipper.
Saturday – Deadlift / “Grace” or “Heavy Grace”.

Saturday June 25

June 24th, 2016
by:

Skillwork / Strength

None today

WOD

FTX CrossFit O’Course

It’s back up! And we’re ready to run it!!!!

Friday June 24

June 23rd, 2016
by:

Skillwork / Strength

Shoulder Press
EMOTM 5 – 5 – 5 – 5 – 5 – 0 – 3
50 – 60 – 70 – 70 – 75 / 80%+
FAST Reps except last set.
Set-up ALL weights needed.

WOD

3 Rounds For Time:

  • 10 Overhead Squats
  • 10 Push-Presses
  • 10 Bar-Facing Burpees

Competitor: 135/95# BB
Athlete: 115/75# BB, w/ Front Squat
Health: 65/35# BB w/ Front Squat

FireTeamMollyJudge

Thursday June 23

June 22nd, 2016
by:

Skillwork / Strength

(EMOTM 3 – 3 – 3 – 3 – 3 – 3)
Heavy 4 – 4 – 4 – 4

50 – 60 – 70 – 70 – 75 – 75%
Set-up ALL weights needed.

EMOTM – FAST Reps w/ 3 Box Jump Circuit.
Set up 3 – 4 Jump circuits around the gym near squat racks. Squat near people with similar jump ability.
Some Jump options: – Thin Wood Boxes @ 16 or 20″, Thick soft boxes @ 20 or 24″, Regular Box Jump only.

Then Heavy: 85 – 90 – 90+ – 90+%, Rest 2:00 after each set. (No Jumps)

WOD

4 Rounds For Time: (10:00 Cap)

  • 7 T2B
  • 14 Push-ups
  • 21 D/U

FireTeamWendy

Wednesday June 22

June 21st, 2016
by:

Skillwork / Strength

Clean & Jerk
(2 – 2 – 2) 1 – 1 – 1 – 1 – 1
Warm-up sets: 3×2 (50-70%)
Working Sets: 5×1 (80-100%)

If you are newer or haven’t been lifting consistently, then stick with lower weights and work on form.

WOD

7:00 AMRAP

  • 2 M/U
  • 10 Wall Balls

Competitor: Ring or Bar M/U, 30/20# MB
Athlete: 5 C2B P/U, 20/14# MB
Health: 10 Ring Rows, 14/10# MB

FireTeamPete

Tuesday June 21

June 20th, 2016
by:

Skillwork / Strength

Knees to elbows (K2E)
For those that can do K2E – 5 – 5 – 5 – Max set
For the rest we will work on progressions

WOD

Teams of 3, Perform forty-five 30s Intervals of:
10 Push-ups w/ 1 hand on DB
10 DB Lunges
10 DB G2O

Rx: 45/30#
Scaled: 35/20#, regular push-ups. On knees if needed.

– Alt. hands every 5 reps on push-up and G2O.
– On lunges you can hold wt. any which way.
– 2 Athletes do work. One rests and keeps score. Every 30 seconds this rotates.

When an athlete completes a round yell “Round” to the resting teammate who’ll record this.
Every :30 one active teammate will switch with score keeper and score keeper picks up where that athlete left off.
Score is total number of rounds completed by the team + any additional reps.

teaminst

Monday June 20

June 19th, 2016
by:

Skillwork / Strength

Muscle-ups
If you have muscle-ups, then warm-up and do 3 – 3 – 3 – max set.
For everyone else we will work on progressions.

WOD

The original benchmark “Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

JeromeTaylor

Week of June 20 through 25

June 19th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm.

Upcoming Events

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Brazil

WODs

For full details on WODs please see Wodify.

Monday – Muscle-up (Progression thereof) / Original FGB.
Tuesday – KTE (Progression thereof) / Team WOD.
Wednesday – C&J / Short AMRAP w/ Wall Balls & M/Us.
Thursday – Back Squat / Short WOD w/ T2B, Push-ups & D/Us.
Friday – Strict Press / Med. WOD w/ OHS, Push-press & Burpees.
Saturday – O’Course – It’s open again!

Saturday June 18

June 17th, 2016
by:

No regular classes today.
Come watch. Join us for the after party at Wheaton Bowl.

We are holding the Fire Team Challenge & Fundraiser

Info on today’s schedule here.

FireTeam_Challenge_Logo2

 

Friday June 17

June 16th, 2016
by:

WOD

Chipper, For time: (30:00 Cap)

  • 500m Row
  • 40 DB Snatches
  • 40 Box Jump
  • 400m Run
  • 30 DB Thruster
  • 30 T2B
  • 100 D/U
  • 20 GHD S/U
  • 20 HSPU, Kip allowed

– May go out of order only for GHD machine. GHD ONLY for Rx+!

Competitor: 70/45# DB, 24/20″ Box, 45/30# DBs, GHD
Athlete: 45/30# DB, 24/20″ Box, 30/20# DBs, Lying Leg Raise, 1 Abmat HSPU
Health: 30/20# DB, 20/18″ Box, 20/12# DBs, Hanging Knee Raise, Sit-ups Kip allowed

Ocourse0814

Thursday June 16

June 15th, 2016
by:

No regular classes this Saturday as we are holding the Fire Team Challenge & Fundraiser.

Specialty Classes

Beg. & Ind. Olympic Lifting at 5:30pm

Strength / Skillwork

Clean & Jerk
3 – 3 – 3 – 3
50 – 60 – 70 – 80%

WOD

12:00 AMRAP
3 Clean & Jerks
5 Pull-ups
7 Push-up
9 Squat Jumps

Competitor: 75% of 1RM, Strict (Post Wt. used)
Athlete: 115/75#, Kip
Health: 75/45#, Hard Jumping P/U

IamCrossFit

Wednesday June 15

June 14th, 2016
by:

No regular classes this Saturday as we are holding the Fire Team Challenge & Fundraiser

Strength / Skillwork

Back Squat
Warm-up sets, then: 5 – 5 – 5 – 5
– 70-80% of 1RM on sets of 5.
– Do 3 Box Jumps @ 60-70-80-90% of max ht BEFORE each squat set.

WOD

Teams of 2, Alternate every :30. Start where parnter left off on each transition.
4 Burpees
8 Box Jumps
12 Wall Balls

Competitor: 30/20# MB, 30/24″ Box
Athlete: 20/14#, 24/20″
Health: 14/10#, 20/18″

BangkokBlake

Tuesday June 14

June 13th, 2016
by:

Specialty Classes

CYoga at 7:30pm

WOD

Perform 5 rounds of:
10 Deadlifts @ 50% of 1RM
2:00 Row for Calories
Rest 3:00
(Subtract 2 reps each round and add 10% of 1RM)

Score = Total Deadlift LBS lifted x CAL Rowed
NO DROPPED REPS! If you drop during a Deadlift set then the reps are done and you go to the rower.
Rd 1 – 10 reps @ 50%
Rd 2 – 8 reps @ 60%
Rd 3 – 6 reps @ 70%
Rd 4 – 4 reps @ 80%
Rd 5 – 2 reps @ 90%

PistolsBeach

Monday June 13

June 12th, 2016
by:

No regular classes this Saturday as we are having our Fire Team Challenge & Fundraiser competition

Strength / Skillwork

HSPU (or progressions thereof)
Warm-up to a max set of HSPUs.

WOD

Fight Gone Bad Style
1:00 of:

  • Burpees
  • Lateral Step-up-and-overs
  • T2B
  • DB Thrusters
  • OH Lunges

Rx: 16/12″ Wood boxes
30s/20s # DB
25/15# Plate

PatDansdillBolivia_300_400.jpg

Week of June 13 through 18

June 12th, 2016
by:

This Saturday, June 18th we will not have regular classes due to the competition at FTX. There is still time to sign-up and join the fun!

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm.

Upcoming Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Monday – HSPU/ FGB style w/ Burpees, Step-ups, T2B, Thrusters & OH Lunges.
Tuesday – Deadlifts and Rowing.
Wednesday – Back Squat / Partner WOD w/ Burpees, Box Jumps & Wall Balls.
Thursday –  C&J / Med. AMRAP of C&Js, Pull-ups, Push-ups & Squat Jumps.
Friday – Chipper WOD.
Saturday – No regular classes. Fire Team Challenge & Fundraiser.

Saturday June 11

June 10th, 2016
by:

Specialty Classes

10:00am Beg. & Int. Olympic Lifting Class

Strength / Skillwork

Pistols (progressions thereof)

WOD

Teams of 2: For Reps
10:00 AMRAP

  • 200m Row
  • Push-ups

Rest 2:00

10:00 AMRAP

  • 200m Run
  • SDHP

Competitor: 95/65# BB on SDHP
Athlete: 70/55# KB on SDHP
Scaled: 55/35# KB on SDHP
Score = Reps x completed runs/rows.

Runningout

Friday June 10

June 9th, 2016
by:

Strength / Skillwork

Use EOMOTM to set the pace:
Eccentric Strength Week: Front Squat 30X1 (Down for :03, no time pausing, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most if you move considerably faster and/or with better form at 70-77.5% then go lighter.]

WOD

Buy-in: 75 D/U
30-20-10 of:
Wall Ball
Box Jump

Competitor: 2-fer-1 wall balls 20/14#, 24/20″
Athlete: Regular Wall Ball 20/14#
Health: 14/10#, 20/16″

Wallball3

Thursday June 9

June 8th, 2016
by:

Strength / Skillwork

Use EOMOTM to set the pace:
Eccentric Strength Week: Push-press 30X1 (Down for :03, no time pausing on the chest, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most if you move considerably faster and/or with better form at 70-77.5% then go lighter.]

WOD

FGB Style – 5 Rounds of 3 minutes each w/ a 1 min. rest in between
Perform each exercise for as many reps as possible in 1 minute

  • Toes 2 Bar
  • Calorie Row
  • DB Clean + Jerk, Alternating Reps
  • Rest

Post total # of reps completed in all 5 rounds.

Competitor: 70/50#
Athlete: 45/30#
Health: 20/15#

WendiOTBJumps

Wednesday June 8

June 7th, 2016
by:

Strength / Skillwork

Use EOMOTM to set the pace:
Eccentric Strength Week: Back Squat 30X1 (Down for :03, no time pausing on the chest, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most, but if you move considerably faster and/or with better form at 70-77.5%, then go lighter.]

WOD

Death-by: Hang Snatch
(Start @ 1 rep on the first round and add 1 rep per round/minute until you fail to get the required number of reps in the allotted time.)

Competitor: 115/75#
(Do NOT do heavier weight if you have to muscle up wt., can’t properly dip under wt., don’t have active shoulders and/or are hyper-extending back to catch wt.
Athlete: 95/55#
Health: 55/35#

If you are newer to the movement, then just do 2 reps per minute for 10 minutes working on learning movement.

HeatherSnatch

Tuesday June 7

June 6th, 2016
by:

Skillwork / Strength

Use EOMOTM to set the pace:

Eccentric Strength Week: Bench Press 30X1 (Down for :03, no time pausing on the chest, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most if you move considerably faster and/or with better form at 70-77.5% then go lighter.]

WOD

5 Rounds, For Time of:

  • 8 Push-Jerks
  • Run 200m

Competitor: 75% of 1RM of Heaviest Jerk
Athlete: 60%
Health: 75/45# (from a rack)

-Row if needed

rowers2

Monday June 6

June 5th, 2016
by:

Strength / Skill

Use EOMOTM to set the pace:

Eccentric Strength Week: Deadlift 30X1 (Down for :03, no time pausing on the floor, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most, but if you move considerably faster and/or with better form at 70-77.5%, then go lighter.]

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Record the respective score

BurpeesDU.JPG

Week of June 6 through 11

June 5th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm and Saturday 10:00am.

Upcoming Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Monday – Deadlift / “Cindy” or “Mary”
Tuesday – Bench Press / Med. WOD w/ Push-jerks & Running.
Wednesday – Back Squat / Death-by Hang Snatch.
Thursday –  Push-press / FGB format of 5 rounds of 3 min. each w/ T2B, Row, DB C&J.
Friday – Ft. Squat / Leg killing WOD w/ D/Us, Wall Balls & Box Jumps.
Saturday – Pistols / Two 10:00 Partner AMRAPs 1) Row and Slam Ball 2) Run and SDHP.

Saturday June 4

June 3rd, 2016
by:

Specialty Classes

Beg. and Int. Olympic Lifting at 10:00 am

Strength / Skillwork

T2B 5 – 5 – 5 – Max

WOD

4 Rounds of:

  • 400m Run
  • 20 SDHP
  • 10 Dips
  • 20 Indian Sit-up

Athlete: 85/55#
Health: KB SDHP 35/20#, Bench Dips

AndresTire

Friday June 3

June 2nd, 2016
by:

WOD

Outdoor Class Wide Team WOD:
Multiply # of reps by athletes in class

Buy-in: Class wide 800m Indian Run, 10# SB
4 length, Sled Push-Pull, (45# plate added)
12 Turkish Get-Ups, 35/20# (Just inside the doors)
24 Ball Slam Burpees, 30/20# (In grass)
36 DB G2O, 45/30# (on the Mats)

– Anyone who should not run can do a 1,000m Row instead. They must finish the full row even if it takes longer than the run. They can not do reps until the team comes back if they finish early.
– Sleds have (1) 45# plate. 1 length = 40 yards
– DB lift can be snatch or C&J

 

 

Thursday June 2

June 1st, 2016
by:

Strength / Skillwork

Push-jerk
(5 – 5 – 5) 3 – 3 – 3 – 3 – 3 – 3
Warm-up sets (45-55-65%)
Working sets 75-80-85-90-90+%

Split-jerk
(5 – 5 – 5) 3 – 3 – 3 – 3 – 3 – 3
Warm-up sets (45-55-65%)
Working sets 75-80-85-90-90+%

WOD

5:00 AMRAP

  • 10 GHD Sit-ups
  • 15 Good Mornings
  • 30 Bicycle Crunch

 

Wednesday June 1

May 31st, 2016
by:

Strength / Skillwork

3 Position Clean 3 – 3 – 3 – 2 – 2
Take plenty of rest time between full sets.
1 Combo Rep: High Pull – Power – Squat

WOD

12:00 AMRAP

  • 30 D/U
  • 20 KBS
  • 10 Push-press

Athlete: 55/35#, 115/75#
Health: 50 Singles, 35/20#, 75/45#

PeterTGU

Tuesday May 31

May 30th, 2016
by:

Specialty Classes

CYoga at 7:30pm

Strength / Skill work

HSPUs 4 – 4 – 4 – 4 – Max
If you can do deficit, then work-up to a challenging deficit.
If you can’t do HSPUs, then work on a progression.

WOD

15-12-9 of:
Front Squat
Pull-up

Competitor: 135/95#, C2B
Athlete: 105/70#, Pull-ups
Health: 55/35#, Ring Row (21-15-9)

MollyOly

Monday May 30

May 29th, 2016
by:

We are closed today in observance of Memorial Day.

Thank you to those that have sacrificed for our freedom.
And thank you to their families. The price of freedom is high.
We will not forget!

The best way we can remember and honor the freedoms that have been fought for is to not squander or recklessly give away those hard earned freedoms.

IMG_5396

Week of May 30 through June 4

May 29th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm and Saturday 10:00am.

Upcoming Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer. Volunteers get a free shirt and lunch! Rates go up June 1. Last day to sign-up and get free shirt is June 1.

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Monday – Closed in Observance of Memorial Day.
Tuesday – HSPU / Short WODs with Ft. Squat and Pull-ups.
Wednesday – 3 Pos. Cleans / Med. AMRAP w/ D/U, KBS and Push-Press.
Thursday –  T2B / Run, SDHP, Dips and Indian sit-ups.
Friday – Push Jerk & Split Jerk / Short core WOD.
Saturday – Pistols / Class-wide outdoor WOD.

Saturday May 28

May 27th, 2016
by:

Note: We are closed on Monday, May 30th in observance of Memorial Day.

Today we are running things a little different. Come in warm-up and then we’ll have people start Murph  at XX:15 and XX:45 of each hour. No Oly Class today. We’ll have some fruit snacks and beverages available for people as well. Come do the WOD, hang-out and watch Jessica do Events 3 & 4 from 10:55am – 12:15pm CT (11:55am – 1:15pm ET).

MurphC

“Murph”

For time:
1 mile Run*
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run*

*1 mile route = Exit FTX parking lot heading west (starts same as 400m route to mailbox) on Geneva, turn left onto Knollwood RD, turn right onto Jerome Ave and run to Herrick Dr., then head back.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.