Strength: HSPU 

Take 10 min to practice HSPU 

do 1 minute hand stand holds 3x

WOD: 15 min amrap 


20 walking lunges 45lb 25lb overhead 

10 ring rows

Barbell Club




Run, Jump, Run

Effective immediately we have prorated everyone’s membership so that all dues will be paid on the 1st of the month.  Your next bill, starting today, will be prorated for the remainder of that month.  Starting January 1st, you will be billed on the 1st of that month.  Thank you for your cooperation and if there are any problems or issues please talk to Steve or Phil.



For time

Run 800m

30 Burpee Box Jumps 30/24

Run 800m

The Sunday Hangover Cure

Buddy WOD:

7 min AMRAP

7 Burpee 

*partner will dead hang from bar until burpees are complete.

rest 3 min

7 min AMRAP

7 Pull-ups

*partner will hold a plank until pull-ups are complete.

Cash Out:

Seated Medball toss

Run, Baby

Time trial runs

800m  rest 4 min

400m rest 2 min




150 wallballs 20/14

Songs to workout


30 min shoulder and hip mobility


“Bring Sally Up”  Back Squat 135/95

“Roxanne”  Shoulder to Overhead 85/55

“Beat It”  180 degree Jump Tucks

All wods scaled as needed

WOD For Warriors


9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection


9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

add 11 to the pushups and box jumps for each round.


On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. – The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

Bodyweight Plus


Weighted Pullups



Row 1000 M, Then:

50 weighted push-ups 45/25 lb plate on back

40 Pullups

30 Ball Slams

20 burpee Wall Ball

10 Deficit HSPU