(479) 644-8108

Sunday July 31st


We are now carrying SFH product. We still have Progenex on hand just a bigger variety.

WOD
2 Person Teams
AMRAPx5
10 Tandem Deadlifts 315/225
10 Synchronized Burpees

Rest 3:00

AMRAPx10
50 Alternating Wallballs Shots
400m odd object run (empty barbell)
**Both team members must run. BB can be carried any style. 20 Burpee penalty if dropped

Rest 2:00

AMRAPx8
30 MB Sit Ups
15 Synchronized Alternating DB Snatches 45/25 

Saturday July 30

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 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD
AMRAPx20

"Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push Presses 115/85
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20

Wednesday July 27th

WOD

AMRAPx5
15 OHS 95/65
20 II Unders

Rest 2:00

AMRAPx4
10 Deads 185/135
5 Lateral Burpees

Rest 2:00

5 Thrusters 95/65
10 Pull Ups

Tuesday July 26th

WOD

Strength 
1 Squat Clean + 2 Front Squats
climbing to heavy set

Conditioning 
3 Rounds of "Cindy"
1 Round of DT
2 Rounds of Cindy
1 Round of DT
1 Round of Cindy
1 Round of DT

*Compliments of "comptrain"