(551) 427-5077

Monday – July 7


Part 1

3 Minutes

Max Double Unders

Part 2

3 Rounds

Run 400 M

Rest 2 Minutes

*Record total time elapsed, including breaks

Part 2

Every Minute On the Minute – 14 Minutes

Odd: Row for Calories (15/12)

Even: 15 Burpees

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All: Please make every effort to come to the gym tomorrow (Tuesday), as we are doing the Bison Benchmark WOD that we did a month ago.  Really looking forward to seeing how much you have progressed since then.  While this Monday WOD will not make you sore for tomorrow, take the day off if you feel you need it.  I want all of you to be as fresh as possible for the Benchmark.  


Saturday – July 5


U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

“Holbrook”

10 Rounds for Time:

5 Thrusters (115/75)

10 Pull Ups

100 M Sprint

1 Minute Rest

Thursday – July 3


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 by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

5 Rounds for Time

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

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The upcoming weekend schedule is tentatively set:

Friday July 4:

9 AM

10:30 AM

Saturday July 5:

8:30 AM

10 AM

**ALL** Please use the whiteboard near the front of the workout space sign up for these classes.  We will be more than willing to add classes to either, or both, days if the classes begin to fill up.  Ideally we will keep each class under 10-12, but we CAN go over a little bit on Friday.  Please don’t hesitate to request additional or replacement times for these classes if you have a tight schedule.  Again…these class times are tentative and may be slightly changed based on what you beasts need.  Thanks!

Wednesday – July 2

Part 1

4 Rounds

Row 500 M

Rest 2 Minutes

Athletes will record fastest AND slowest time

Part 2

3 Rounds 

1 Minute Max Toes to Bar

1 Minute Rest

1 Minute Weighted Plank Hold (25/15)

1 Minute Rest

1 Minute Air Squats

1 Minute Rest

*If your hands are beat up, Toes to Bar can be replaced with MB Leg Raises


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The upcoming weekend schedule is tentatively set:

Friday July 4:

9 AM

10:30 AM

Saturday July 5:

8:30 AM

10 AM

**ALL** Please use the whiteboard near the front of the workout space sign up for these classes.  We will be more than willing to add classes to either, or both, days if the classes begin to fill up.  Ideally we will keep each class under 10-12, but we CAN go over a little bit on Friday.  Please don’t hesitate to request additional or replacement times for these classes if you have a tight schedule.  Again…these class times are tentative and may be slightly changed based on what you beasts need.  Thanks!