7/4 “Happy 4th of July!”
Closed for regular classes. 9AM 4th of July WOD only “Gaza” 5 Rounds 35 KB Swings (55/35) 30 Pushups 25 Pullups 20 Box Jumps (30/24)... Read More
2/8 WOD: “Jack”
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... Read More
1/10 WOD: “DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck... Read More
12/31 WOD: “Sebena”
Today, we honored the fallen Wauwatosa Police officer Jennifer Sebena. She was shot and killed right down the road from us and it’s hit us... Read More
12/17 WOD: “Sandy Hook”
I’m going to quote one of my athletes tonight as this explains exactly why we did this workout. Man, do I love this gym, I... Read More
11/10 WOD: Two truths of CrossFit – “Ralph”
The Two Truths of CrossFit by Lisbeth Darsh: Are there any unbreakable rules of CrossFit? Any hard, fast, strict tenets that must be followed in... Read More
11/3 WOD: “Tommy Mac”
The following statement is from Tommy’s former Platoon Leader… The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He... Read More
9/26 WOD: “DT”
Strength: 5×3 hang power snatch – heaviest possible. Rest :60 WOD: “DT” 5 rounds of 12 DL, 9 hang power clean, 6 push jerks (155/105)... Read More
9/19 WOD: “Randy”
Strength: 15 minutes to Practice and work up to heavy 3 Position Snatch. WOD: “Randy” 75 power snatches for time. RX: 75/55 Scaled: 45/30 Randy... Read More
9/11 WOD: “Klepto” – We will always remember 9/11
Skill: Weighted plank Strength: 15 min to establish 1RM 2 position snatch WOD: “Klepto” 4 rounds, 27 box jumps, 20 burpees, 11 squat cleans... Read More