Wednesday 06/01/16

2 rounds for time:
1000 m Row
100 Double Unders
10 Power Clean & Jerks 135/95

We will be closed Friday to prepare for ROR3.

Tuesday 05/31/16

If you are a judge for ROR3, we will be having a judges meeting tonight at 5:30pm and Thursday at 5:30pm in Luke’s office.

We will be closed Friday to prepare for ROR3.

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Sunday 05/29/16

We will have open gym tomorrow from 2-5.

On Memorial day we will be hosting open gym from 10-12. You can come in and do anything you would like to include any hero wod such as Murph, The seven, or Lumberjack 20. Use this day off to enjoy your freedom any way you would like. Just take a moment to remember that freedom is not free and those that have paid for it on our behalf.

Saturday 05/28/16

Team wod @ 9am

Friday 05/27/16

For Time:
50 KB Swing 1.5/1
40 Toes to Bar
30 S2OH 95/65
20 Pullup
10 Squat clean 185/135

Thursday 05/26/16

3 rounds for time:
10 bar muscle ups
10 m overhwad walking lunge

Wednesday 05/25/16

3 rounds for time:
25 Row (cal)
25 wall ball
25 box jump

Tuesday 05/24/16


75 Power Snatches 75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Beyond The Whiteboard has been updated with Monday’s workout.

Monday 05/23/16

Be prepared to run! Do NOT be late. We need every second of the class time.

The work is a surprise. If you care about your friend’s fitness, don’t share the wod.

Sunday 05/22/16

Closed. No open gym.