Upcoming Events

Rowing Marathon – This Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

Strength / Skillwork

Front Squat
6-4-2-4-6
70-80-92-87-80%
If you have not been front squatting regularly then drop a few pounds or percentage points per set.
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

“Jack“

Complete as many rounds as possible in 20 minutes of:

• 10 Push Press 115/75#
• 10 KB Swings, 55/35#
• 10 Box jumps, 24/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Elements

20-Minute AMRAP of:

• 10 DB Push Press, 30/20
• 10 Russian Kettlebell Swings, 35/25
• 10 Box Step Ups