August 19, 2016

Saturday August 20, 2016

Congratulations Heidi and Ryan, We are all so happy and excited for you both! __ Attention: Heather WILL be teaching Yoga this morning at 9:15am! There will be NO Open Gym this Sunday, thanks for understanding! __ Happy Birthday Michelyn! __ WOD In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter […]
August 18, 2016

Friday August 19, 2016

Candice is still rocking it just a few weeks before her baby gets here! __ It’s Benchmark Friday! __ Benchmark WOD “Helton” 3 Rounds For Time: 800 Meter Run 30 Dumbbell Squat Cleans (50’s/30’s) 30 Burpees 🙂 U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill […]
August 17, 2016

Thursday August 18, 2016

Derek graced the 6am WOD with his presence for Wednesdays team lifting session! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: 5 Rounds For Time: 200 Meter Run 12 Calorie Row 21 Wall Balls (20/14) Option 2: Make up a WOD that you missed, or a WOD that you […]
August 16, 2016

Wednesday August 17, 2016

MK has been a staple of the 6am WOD since the beginning! It’s so amazing to see him continue to make progress and set PR’s! __ WOD Barbell Conditioning: In teams of 3, complete: A. In 7 minutes complete the following Strict Presses: 50 reps at 115/80 50 reps at 135/95 AMRAP at 165/110 rest 3 minutes B. In 7 […]