Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed!   Conditioning: Hero WOD “Bradshaw” 3 Handstand push-ups 6 Deadlifts (225/155) 12 Pull-ups 24 Double unders   10 rounds for time     Post results and experiences to commentsRead more

Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed!   Endurance: “Luck of the Draw II” Row 1000m/800m, Ski 1000m/800m, or Bike 2400m/2000m* Rest 4:00   5 rounds for total sprint time (40:00 cap) *At the gym, each athlete will draw for their machine EACH ROUND     Post results and experiences to commentsRead more

Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed! Conditioning: 12/10 Calories biked/rowed* 6 Squat cleans (165/113) 2 Rope climbs (13′) Rest 3:00   6 Rounds for total time (35:00 cap) *Athletes will switch between bike and row each round.     Post results and experiences to commentsRead more

A little MP family one-wheel training!   Conditioning: 50 Goblet stationary (step back) lunges (53/35)* 50 Kettlebell swings 50 Burpees over kettlebell 50 Toes-to-bar   …Rest 3-min and then…   25 Toes-to-bar 25 Burpees over kettlebell 25 Kettlebell swings 25 Goblet stationary (step back) lunges   For time (30:00 cap) *Use same kettlebell weight throughout     Post results and experiences in commentsRead more

This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission. The men were killed when their armored G-Wagon was struck by a roadside bomb near the Gumbad platoon house. Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon. Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan.   Join us today, Friday, 09 June, at any class time for FREE! No fitness experience needed!   Conditioning: Hero WOD “The Payne Train” (partner variation*) 300m Run 5 Rounds of Cindy** 300m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 300m Run 2 Rounds of Cindy 300m Run 1 Rounds of Cindy 300m Run   For time (37:00 cap) *Each partner...Read more