Red, Wod and Blue


Complete individual warm-up prior to class.
Doubleunders 5 Minute AMRAP


Have a Happy 4th!


Foam Rolling: Find the Pain

Skills & Technique: (Click below for links to more info)


U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 


He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

66 Deadlifts 110/77 lbs
66 Box Jump 24/20"
66 Kettlebell Swings 24/16 kg
66 Knees-to-elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 55/35 lbs
66 Wall balls 20/14 lbs
66 Burpees
66 Doubleunders
For time.
Time Limit: 40 Minutes