BLOG & WODS
SAT05NOV2022
WOD In memory of Staff Sergeant Michael Ollis. SSG Ollis was a Non-Commissioned Officer in B Company 2-22 IN. On August 28, 2013, an attack on...
FRI04NOV2022
WOD Warm-up20/15 Calorie Bike into Dynamic Warm-up 2 Sets20sec Heel Sit or 10 Reverse Nordic Curls10 Dive Bomber Push-ups20sec Side Plank Holds...
THU03NOV2022
WOD 6-8 Minute Mobility (Foam Roll/LXB Smash) Dynamic Warm-up/Stretch Strength3-4 Sets8-10 DB Floor Bridge Press15-20 Banded/Cable Straight Arm...
WED02NOV2022
WOD Warm-up2 Sets15-20 Anterior Tib Raise12 Strict Hanging Knee Raise10 Single Arm KB Swing + 10 Single Arm KB Thruster (e/side)200m Run...
MON31OCT2022
WOD Warm-UpPVC Pipe/Dynamic Warm-up 2 Sets5 Hang Clean High Pull5 Hang Muscle Clean5 Front Squats5 Tall Cleans5 Power Cleans StrengthClean Complex -...
SAT29OCT2022
McGhee Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd...
SAT28OCT2022
WOD Warm-up2 sets:8 Dolphin Stretch10 Push-up Pike Toe Touch6 KB Windmill + 6 Unilateral Front Rack Squat (e/side)40 Jump Rope/Double Under...
THU27OCT2022
WOD Warm-upLXB Smash: Upper body (pecs, traps, rotator cuff) 2 sets:15/12 Calorie Row8 Cat Cow Stretch10 Alternating Scorpion Twists12 Alternating...