Wednesday, July 19, 2017

Thursday, July 20, 2017

Strength: Clean & Jerk 6 x 1 (working up to heavy or 1 rep max)

WOD: 12 Minute AMRAP

            50 Double Unders
            15 Shoulder to Overhead (115/75)
            15 Toes-to-Bar

Finisher: Shoulder Mobility/CrossOver Symmetry



This Saturday, July 22nd, at 9:30 AM we will be having a special Team WOD open to friends, family or anyone else. If you've ever wanted to give CrossFit a try, this is your opportunity to experience it for free in a supportive, encouraging environment among a fun community of people. The workout will be appropriate for all skills and abilities, and we promise it will not be intimidating. Come join us!

We've created an event on our main FB Page. If you have any questions, please call or text Rebecca at 630-608-7208.

Tuesday, July 18, 2017

Wednesday,July 19, 2017

Strength:  Deadlift, 3 x 3 @ 85% 1RM

WOD:  For Time

150 Hang Squat Clean, (95/65)

* Every minute (beginning at minute 2) 4 lateral BB burpees

Finisher:  50 Superman


Happy Birthday, Thomas! You are an incredible father and role model for Casey. We are honored to call you part of our family. You have the whole community keeping you in their thoughts!

Monday, July 17, 2017

Tuesday, July 18, 2017

Skill:  15 Minutes of Muscle Up/Progression Practice

WOD:   12 Minute AMRAP

200 M Run
5 Muscle Ups
25 AbMat Sit Ups

Finisher:  Hollow Hold, 5 x 30 Seconds


It is awesome to see so many athletes staying active while on vacation! Great job, Marie!

Sunday, July 16, 2017

Monday, July 17, 2017

Skill:  Dumbbell Snatch Practice, 6-6-4-4

Strength: Dumbbell Man Maker, 6-6-6

WOD:  For Time

30 Cal Airdyne
40 Dumbbell Snatch (50/35)
30 Dumbbell Push Press (50/35)
20 Box Jump Overs (24/20)
10 Dumbbell Man Makers (50/35)
20 Box Jump Overs (24/20)
30 Dumbbell Push Press (50/35)
40 Dumbbell Snatch (50/35)

Finisher:  Crossover Symmetry


We will be hosting a Friends and Family event this Saturday at 9:30am during team wod. Watch for further details on the athlete's page. We hope to see everyone there!
     
                

Friday, July 14, 2017

Saturday, July 15, 2017

Team WOD: 20 Rounds with a Partner

1 Power Clean (135/95)
3 Hang Squat Cleans (135/95)
4 Lateral Barbell Burpees
100M Run

*partners alternate full rounds



Congrats to Bethann for PR'ing her mile time by a full two minutes tonight! This was at the start of a long endurance chipper that she crushed as well. Great Job!

Thursday, July 13, 2017

Friday, July 14, 2017

Strength: 12 Minute EMOM, Alternating

8 Strict Ring Dips
8 Chin Ups
Handstand Hold, 40 Seconds

WOD:  For Time

800M Run
25 Burpee Pull Ups
400M Farmer's Carry (50/35)
25 Burpee Pull Ups
800M Run

Finisher:  Foam Roll


Meghan is BRAND new to CFSG and didn't bat an eye about tackling today's WOD alone. I can't wait to watch this lady progress. Great job!

Wednesday, July 12, 2017

Thursday, July 13, 2017

Skill: 100M and 250M Row (max effort)


WOD:  5 Rounds

200M Run
16 Front Rack Lunges (115/75)
16 Weighted AbMat Sit Ups (20/14)

Finisher:  Not For Time

25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s
25 AbMat Sit-ups, 20 lbs
25 Leg Raises
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks
25 AbMat Sit-ups, 20 lbs
25 Crunches
25 AbMat Sit-ups, 20 lbs
25 Russian Twists
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s


It is a big week for babies. Congrats to Amy and Matt on the birth of the perfect son, Cade! Rest up and please bring him in for a visit ASAP.

Tuesday, July 11, 2017

Wednesday, July 12, 2017

Strength:  Strict Press, 3 x 3 @ 85% 1RM

Skill:  Double Unders

WOD:  For Time

60 Strict Press (115/75)

* 30 Double Unders every time the bar touches the ground

Finisher:  Shoulder Mobility


Congratulations to LJ and Lauren on the birth of their sweet and adorable baby boy, Julius! Enjoy these amazing first few days. We couldn't be happier for you both.

Monday, July 10, 2017

Tuesday, July 11, 2017

Strength:  Back Squat, 3 x 3 @ 85% 1RM

WOD:  20 Minute AMRAP

3 Strict Pull Ups
6 Deficit Push Ups (45's/25's)
9 Back Squat (135/95)

Finisher:  Dumbbell Box Step Up, 8-8-8-8-8



The oly class had a lot of fun working on jerks this past Sunday. If you have any questions about the class please talk to C. Kelsey. Everyone can benefit from her expertise and taking the time to focus on form.

Sunday, July 9, 2017

Monday, July 10, 2017

Strength:  Every 1:30 for 6 Minutes

7 Power Snatch

WOD:  3 Rounds

40 Wall Balls (20/14)
20 Power Snatch (95/65)
Rest 2 Minutes

Score is slowest round

Finisher:  Crossover Symmetry


Congratulations to Mackeinze and her new husband, Victor! Mack, you were an absolutely stunning bride and we hope your day was perfect!

Friday, July 7, 2017

Saturday, July 8, 2017

Saturday Team WOD!

With a Partner:

800 M Run (together)
100 Kettle Bell Swings, Am (53/35)
50 Burpees
30 Toes to Bar
10 Snatches, any style (155/105)
30 Toes to Bar
50 Burpees
100 Partner Wall Balls (20/14, 10/10)
800 M Run (together)

Reps can be split any way you want. One works while the other rests. 800 M Runs are done together as a team.


Registration for CFSG's 2nd Annual Monster Mash Competition is officially open! Last year was so much fun, and we can't wait to do it again. Please make sure to check out the event details on our FB Page. The link to registration is included in the event.

Thursday, July 6, 2017

Friday, July 7, 2017

Skill:  Pistols

WOD:  "Mary"

20 Minute AMRAP

5 HSPU
10 Pistols, alternating
15 Pull Ups

Finisher:  Crossover Symmetry


Kelly and Bethann pulled up chairs and made their own "ladies night" tonight. I absolutely love the way these two support each other! They each help to push the other far outside their comfort zone and they celebrate all their successes together.

P.S- Bethann, it's time to "encourage" Kelly to max her bench again...

Wednesday, July 5, 2017

Thursday, July 6, 2017

Strength:  Bench Press, 5 x 3 @ 80%

WOD:  10 Minute AMRAP

200 M Run
15 Push Ups
15 KB's, AM (53/35)

Finisher:  Back Extensions 3 x 15


Even with her due date less than a week away Amy F. has still been a regular at the box. I couldn't be more impressed by her dedication to stay fit. Congrats, Amy!

Tuesday, July 4, 2017

Wednesday, July 5, 2017

Strength:  Squat Clean and Jerk, 3-3-2-2-1-1

WOD:  For Time

3 Rounds

5 Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Jerk (115/75)
25 Double Unders

Rest 1 Minute

2 Rounds

5 Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Jerk (115/75)
25 Double Unders

Rest 1 Minute

1 Round

5 Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Jerk (115/75)
25 Double Unders




It was great to see a packed house this morning! Thanks to C. Joe who kept everything running smooth. Enjoy the rest of the holiday and then come sweat it all out tomorrow!

Monday, July 3, 2017

Tuesday, July 4, 2017

WOD:  "Zeus"

3 Rounds

30 Wall Balls (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30 Cal Row
30 Push Ups
10 Back Squats (bodyweight)


This WOD can be done solo or as a team and as always there are multiple scaling options. Come get a workout in before your holiday parties!

Sunday, July 2, 2017

Monday, July 3, 2017

Strength:  Work up to heavy Thruster weight

WOD:  For Time

32 T2B
32 Thrusters (75/55)
24 T2B
24 Thrusters (95/65)
16 T2B
16 Thrusters (115/75)
8 T2B
8 Thrusters (135/95)


I hope everyone is having a great Holiday weekend. Tomorrow we will have our normal schedule all day. Tuesday we will have an 8am and 9am WOD. It can be done alone or as a team. Please sign up ASAP so we know if we need to add spots. Thanks!

Friday, June 30, 2017

Saturday, July 1, 2017

Team WOD:  For Time with a Partner

800 M Run (together)
100 Box Jump Up and Overs (24/20)
50 Power Snatch (95/65)
50 Burpees  over your Partner (holding plank on forearms)
50 Partner Sit ups (20/14)
50 Hang Power Cleans (95/65)
800 M Run (together)


Congrats to everyone on the June PR board! Great Job!

Thursday, June 29, 2017

Friday, June 30, 2017

Strength:  Overhead Squat, 5-5-5-5-5

WOD:  5 Minute AMRAP

10 OHS (95/65)
30 Double Unders

Rest 3 Minutes

5 Minute AMRAP

10 OHS (95/65)
30 Double Unders

Finisher:  Crossover Symmetry


This picture perfectly captures how Brittany felt about todays WOD. I am very proud of this young lady for finishing it out no matter how much she wanted to quit. Great job!

Wednesday, June 28, 2017

Thursday, June 29, 2017

Strength:  12 Minute EMOM,  Alternating

Tire Sledgehammers, 45 Seconds
Strict Ring Dips, 45 Seconds
AbMat Sit Ups, 45 Seconds
Rest

WOD:  20 Minute EMOM, Alternating

200 M Run
5 Strict Pull Ups

Congrats to Linnea who is starting to knock out a lot of RX push ups. She started CFSG a few months ago and very quickly became a regular at the 8:30 class. She finished the last Lurong challenge high on the points scale and accomplished a lot of her goals. I am constantly impressed by the amount of work she is putting in. Keep it up!


Tuesday, June 27, 2017

Wednesday, June 28, 2017

Strength:  Deadlift, 5 x 3 @ 80% 1RM

WOD:  4 Rounds

20 Deadlift, 155/105
15 Push Ups
10 Burpee Box Jump Overs (24/20)

Finisher:  Tabata, Alternating

Hollow Hold
Superman Hold


Congrats to Amy S. and her new husband Bryan! Amy, you made a beautiful bride but now hurry back to the box. We miss you!

Monday, June 26, 2017

Tuesday, June 27, 2017

Skill:  Bar Muscle Up

Strength:  Power Snatch, 3 x 10 @ 50%

WOD:  CrossFit Open 16.3

7 Minute AMRAP

10 Power Snatch (75/55)
3 Bar MU

Finisher:  Weighted Chin Ups, 5 x 5


Kaleigh is one of our newest athletes and didn't hesitate to tackle today's "intense" WOD. She will be floating between the early bird and evening classes. Please make sure to introduce yourselves!

Sunday, June 25, 2017

Monday, June 26, 2017

WOD:  For Time

1 Mile Run
-rest 3 minutes-
100 Back Squats (95/65)
-rest 3 minutes-
800 M Farmers Walk (50/35)

*dumbbell in each hand

Finisher:  Foam Roll


Laura will be offering an introductory yoga class Sunday, July 2nd at 7am. Please sign up at the box!

Thursday, June 22, 2017

Friday, June 23, 2017

Skill/Strength: Clean & Jerk Review, Work up to WOD weight

WOD:
7 Rounds For Time
5 Toes to Bar
10 Push Ups
5 Clean and Jerks (165/105)
5 Toes to Bar
10 Push Ups
5 Clean and Jerks
1 Minute Rest

Finisher: 100 Ab Mat Sit Ups for Time


The Lurong results are in and the winner is...... Mark S! He lost 20lbs and stayed very dedicated to his diet. His physical results are obvious but so are the mental changes he has made. He stuck to his plan to WOD regularly and is doing more and more each time. He really inspired the entire group. Congrats, Mark!

Wednesday, June 21, 2017

Thursday, June 22, 2017

Strength:  12 Minute EMOM, Alternating

Chin Ups, 30 Seconds
Strict Ring Dips, 30 Seconds
Handstand Hold, 30 Seconds

WOD:  Every Two Minutes for 20 Minutes

200 M Run
15 Wall Balls (20/14)


Chris D. is now down 30lbs in the less than 6 months since he joined CFSG. This guy came in on a mission and is flying through all the goals he had set for himself. His enthusiasm is contagious and his determination has been a great addition in the early bird classes. Keep it up!

Tuesday, June 20, 2017

Wednesday, June 21, 2017

Strength:  Back Squat, 5 x 5 @ 70 1RM

WOD:  AMreps 7 Minutes

Front Squats (135/95)

*EMOM 5 Pull Ups. Score is total front squats

Finisher:  Wall Sit: Max Hold


Thank you so much to everyone who voted in the online contest. Your kind words were appreciated!

Monday, June 19, 2017

Tuesday, June 20, 2017

Strength:  Push Press, 5 x 5 @ 70% 1RM

WOD:  15 Minute AMRAP

15 Push Jerk (95/65)
15 T2B
30 Double Unders

Finisher:  Crossover Symmetry


There is one day left in the Glancer Magazine "Fitness Influencers to Know" contest. Please make sure to like C. Rebecca's picture and let everyone know why we appreciate her so much!

Sunday, June 18, 2017

Monday, June 19, 2017

Strength:  Deadlift, 5 x 5 @ 70% 1RM

WOD:  5 Rounds

20 KB's, AM (53/35)
10 Burpee Box Jump Overs (24/20)

Finisher:  50 Back Extensions

Happy Father's Day! I hope all the Dad's were able to spend the weekend relaxing with their families.

Friday, June 16, 2017

Saturday, June 17, 2017

Team WOD:  25 Minute AMRAP with a Partner

Buy In - 800M Run Together

Then

20 Front Squats (95/65)
20 Lateral Bar Hop Burpees
20 T2B


Congrats to everyone on a very challenging wod today! It has been a hard week and you all really stepped it up!

Thursday, June 15, 2017

Friday, June 16, 2017

Strength:  Bench Press

5 x 5 @ 70% 1RM

WOD:  G.I. Jane

For Time

100 Burpee Pull Ups

Finisher:  Crossover Symmetry


It takes a serious amount of mental strength to tackle a WOD like today's solo. Nicely done, Laura! Very impressed!

Wednesday, June 14, 2017

Thursday, June 15, 2017

WOD:  7 Rounds

10 Hang Power Cleans (95/65)
10 Front Rack Lunges (95/65)
10 Push Press (95/65)
10 Back Rack Lunges (95/65)

Finisher:  Back Extension, 3 x 15


Congrats to Angie on a big PR on snatch today! I love that she had no idea that she had easily hit a weight that had been alluding her for awhile. It was proof that sometimes our minds can stop us from doing what our bodies are perfectly capable of. Great job!

Tuesday, June 13, 2017

Wednesday, June 14, 2017

Strength:  Snatch, 2-2-2-2-2

WOD:  5 Rounds

3 Min AMRAP

35 Double Unders
10 Dumbbell Snatch (53/35)

*Rest 3 Minutes between Rounds. Restart  the AMRAP for each Round


 The Lurong athletes are heading into the final days of the challenge. As a team they are sitting in 7th place! This group has been very dedicated and I can't wait to see their final numbers. Be sure to congratulate them at the box!
                

Monday, June 12, 2017

Tuesday, June 13, 2017

WOD:  "Kelly"

5 Rounds

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Finisher:  3 Rounds
30 Second Hollow Hold
15 Russian Twists
45 Second Plank Hold


It looks like this heat will be sticking around all week. Please make sure you are drinking enough water during the day and after your workout. We will try our best to have towels available but it's not a bad idea to bring your own.

Sunday, June 11, 2017

Monday, June 12, 2017

WOD:  CrossFit Total II

             Clean, 1 Rep
             Bench Press, 1 Rep
             Overhead Squat, 1 Rep

             *Clean is power or squat


Congrats to all of our athletes who ran the Spartan Race this weekend. You guys did great!

Friday, June 9, 2017

Saturday, June 10, 2017

Team WOD!

Partner A must complete a full round of both movements before Partner B can begin the next round.

25 Min AMRAP

10 Rounds (5 ea/partner)
8 Wall Balls
4 Power Cleans (135/95)

10 Rounds
8 Burpees
4 Thrusters (same weight as above)

10 Rounds
8 Knees to Elbow
4 Squat Cleans (same weight as above)


Best of luck to Mark at the Batavia Triathlon this weekend. This is another step towards his larger goal of completing the Chicago Tri later this summer. We know you will crush it, Mark!

Thursday, June 8, 2017

Friday, June 9, 2017

Strength: Thruster 3-3-3-3-3 (Work up to Heavy)

WOD: FGB Style

           3 Rounds for Reps, 1 Minute Stations:
            Thrusters (95/65)
            Toes-to-Bar
            Box Jumps (24/20)
            Rest 1 Minute

Finisher: Shoulder Mobility with Bands/Crossover Symmetry


Kay is now down 30lbs and decided to celebrate by taking almost a full minute off her mile time! This lady works so hard and has never made excuses. I couldn't be happier for her success and know there are even better things in store for her. Congrats!!



Wednesday, June 7, 2017

Thursday, June 8, 2017

WOD #1: 1 Mile Time Trial

WOD #2: Tabata

                 Burpees
                 Strict Chin Ups
                 Kettle Bell Swings, AM (53/35)
                 Ab Mat Sit Ups

Finisher: 50 Push Ups



A few of our coaches tackling Elizabeth...


Wednesday, June 7, 2017

Strength: Power Clean 5x5 (work up to heavy)

WOD: Elizabeth

            21-15-9
            Cleans (135/95)
            Ring Dips

Finisher: 5x5 Strict Pull Ups (weighted if possible)



So this happened on Monday! Congrats to Matt on getting his first bar muscle up! We've seen a lot of athletes consistently working on different skills. Keep at it everybody. If you put in the work, eventually it WILL pay off!



Monday, June 5, 2017

Tuesday, June 6, 2017

Skills:  Rope Climbs

WOD: 15 Minute AMRAP

             10 Box Jumps (24/20)
             10 Wall Balls (20/14), (10ft/10ft)
             1 Rope Climb
             Run, 200 Meters

Finisher: Tabata - Hollow Holds


Congrats to Cara who got married this weekend! She did manage to watch a few of the Regional events during the festivities. You can take the girl away from CrossFit, but...

Sunday, June 4, 2017

Monday, June 5, 2017

Strength:  Stiff Legged Deadlift

                5 x 10 @ 55% 1RM, last set AMAP

WOD:  12 Minute AMRAP

            1 Deadlift (225/155)
            1 HSPU
            2 Deadlift
            2 HSPU
            3 Deadlift
            3 HSPU
            4 Deadlift
            4 HSPU

            *continue adding 1 rep each round


Congrats to Lexy and C. Jess on taking 1st place this past weekend. Nicely done, ladies.

Friday, June 2, 2017

Saturday, June 3, 2017

Team WOD:  20 Minute AMRAP with a Partner

                       1 Mile Run, Partners Alternate 200's

                       In Remaining Time

                       6 Clean and Jerks (135/95)
                       12 Box Jumps (24/20)
                       18 KB's, AM (53/35)

                       *Split reps any way


The 5am guys took their fitness to the bike path today for an early morning ride. They plan to do this more over the summer. Watch the athlete's page for details. I hear the breakfast after is delicious!

Best of luck to C. Jess and Lexy at their comp tomorrow! You can follow their progress at http://ftxcrossfit.com/fireteam-challenge-fundraiser/


Thursday, June 1, 2017

Friday, June 2, 2017

Strength:  Front Squat

                 3-3-3-3-3

WOD:   10 Minute AMRAP

              40 Double Unders
              3 Squat Clean and Jerks (185/135)


Be sure to wish C. Craig a very happy birthday tomorrow! I know I speak for everyone in saying that his support, encouragement and light hearted personality is essential to our community. Enjoy your day, Craig!

Wednesday, May 31, 2017

Thursday, June 1, 2017

WOD:  2 Rounds

            200 M  Run
            12 Wall Balls (20/14)
            200 M Run
            33 Air Squats
            200 M Run
            12 Burpees
            200 M Run
            33 Weighted Sit Ups, 25lbs
            200 M Run
            12 Pull Ups
            200 M Run
            33 Push Ups


This is a Tribute WOD from CrossFit Oswego to remember a young boy Eric Lederman, 12 who tragically passed away playing baseball in 2012. As our kids are finishing up another school year please take this time to remember how lucky we are and honor a young life that ended way too soon.

Congrats to our Athlete of the Month, Joe C! Be sure to read his write up on the athlete's page.

Tuesday, May 30, 2017

Wednesday, May 31, 2017

Strength:  Push Press, Find 5 Rep Max

WOD:  5 Rounds

            5 Power Snatch (75/55)
            10 Burpees
            15 Push Press (75/55)


I love how packed the May PR board is! Congrats, Everyone!

Monday, May 29, 2017

Tuesday, May 30, 2017

All Classes:  Open Gym


Thank you so much to everyone who came out today to honor our fallen heroes. The amount of heart shown today was incredible. Nobody cared how the WOD was done, we were just happy to suffer and pay our respects together. Happy Memorial Day!

Sunday, May 28, 2017

Monday, May 29, 2017

WOD:  "Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Friday, May 26, 2017

Saturday, May 27, 2017

Team WOD:  20 Minute AMRAP with a Partner

                       15 Burpees
                       20 Front Squats (115/75)
                       30 AbMat Sit Ups
                       200 M Run (each partner runs separately)

                       *One partner works while the other rests


The Murph shirts are in! Be sure to grab yours and check your name off the list.

Thursday, May 25, 2017

Friday, May 26, 2017

Strength:  Push Jerk

                 3-3-2-2-1-1

WOD:  15 Minute AMRAP

             5 HSPU
             15 AbMat Sit Ups
             10 Shoulder to Overhead (115/75)
             30 Double Unders


The heats for Murph are in Zen. Please get signed up ASAP. Even if you wont be doing the WOD join us for the cookout after!

Wednesday, May 24, 2017

Thursday, May 25, 2017

Strength:  8 Minute EMOM

                3 Power Snatch, 55% of 1RM
                2 Hang Power Snatch
                1 High Hang Power Snatch


WOD:  For Time

            40 Dumbbell Snatch, Alternating (35/20)
            4 Rounds of Cindy
            30 Dumbbell Snatch
            3 Rounds of Cindy
            20 Dumbbell Snatch
            2 Rounds of Cindy
            10 Dumbbell Snatch
            1 Round of Cindy

            *Cindy

              5 Pull Ups
              10 Push Ups
              15 Air Squats


It has been an exciting couple of weeks finding new maxes. Everyone has really increased their strength and we are so proud of the work that has been put in. Congrats!               

Tuesday, May 23, 2017

Wednesday, May 24, 2017

Strength:  Strict Press, Find 1RM

WOD:  10 Minute AMRAP

             50 Double Unders
             25 S2O (95/65)
             15 T2B


We  are through the first full week of Lurong and our team is sitting in 4th place! Their eating has been on point and they have done great on some really hard WODs. Keep it up, Guys!

Monday, May 22, 2017

Tuesday, May 23, 2017

Strength:  1 Mile Run

WOD:  For Time

20 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
18 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
16 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
14 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
12 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
10 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
8 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
6 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
4 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees
2 Dumbbell Box Step-ups, 35/20 lbs
10 Burpees


We are a week out from Murph and will be getting in some more training. Come in ready to run tomorrow!