5 sets of the complex Push jerk, push jerk, split jerk *from the rack WOD: 5 min 10 Pullups 10 push-ups 10 kb swings 53/35 Rest 5 5 min 10 Pullups 10 push-ups 10 kb swings 53/35 We have new CFO gear ready to be pre-ordered! Here’s the link...

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11...

Touch and go Deadlift2-2-2-2 WOD 21 deadlifts 225/155 200m run 21 hspu  200m run 15 deadlifts 225/155 200m run 15 hspu  200m run 9 deadlifts 225/155 200m run 9 hspu 200 m run

Wednesday5 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS WOD: 21-15-9 Squat snatch 95/65 TTB

3 rounds for time  30 Squat cleans (65/95)  30 Pull-ups  800 meter Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Push press 5×2 WOD From the main site: 3 rounds for time of: 15 chest-to-bar pull-ups 20 burpees 15 sumo deadlift high pulls, 95/65 **Monday’s hours are 7,8&9am only**