HERO WOD WEEK “JONESY” This “Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT TeamContinue reading “PROXIMAL ENDURANCE”


Crawl, Run, Walk Challenge! During the month of March we will introduce a new challenge. This will be titled, “CRAWL, RUN, WALK!” This will kick off on Monday, March 7th. The challenge will involve running, walking and bear crawls. You will start with a 5 meter bear crawl, 100m run/jog, 100m walk. Each day weContinue reading “PROXIMAL STRENGTH ENDURANCE (PRXSE)”


Workouts for the Week of 2.13.2022 Monday 2.14.2022 @5:30pm are you experienced? Recreational Distance: 3x300m , 1x800m, 2x400m. Experienced Distance: 4x300m, 2x800m, 3x400m. Each athlete will pick wither the recreational distance or experienced distance. Base this on your present running level. Shoot for a fast pace to moderate pace. Go with feel. If your feelingContinue reading “PROXIMAL STRENGTH”