WORKOUT OF THE DAY STRENGTH:  Bench Press 10.8.6.4.2Superset with 15 band pull-aparts immediatley following each set. WOD: (Opens WOD 12.3) 15 Box jumps12 Push press9 TTB L1- 24/20, 115/75, TTBL2/M- 20/20, 95/55 (55+)L3-14/ plate, 65/35, KTE 18minsRead more

WORKOUT OF THE DAY STRENGTH: Pausing F Squat 5.5.5.5.5, w/ 3 sec pause at bottom of each rep WOD: (So sore!) 1min ME DB Squat Cleans 1min Rest 1min ME Cals A Bike/ Row 1min Rest x 4 Rds L1- 50/35 L2- 35/25 L3- 20/12 16minsRead more

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever...Read more

WORKOUT OF THE DAY STRENGTH: M-ups 1-2 reps OTMEM x 10mins If no M-up, choose Dip version--Strict-Kip-Transition+ dip out+negative-Matadore Dip 6-8/min-Bench Dips 6-8 / min WOD: (“DT”) 12 DLs9 Hang Power Cleans6 Push Jerksx 5 Rds L1- 155/105L2- 115/80L3- 75/45 12min Cap  Read more

WORKOUT OF THE DAY STRENGTH: Box Squats 3.3.3.3.3 -choose a target (16-20″”) that makes your thighs parallel to the ground, no lower. WOD: (Yes, we have a strength on Thursday) 20min Partner AMRAP, only 1 person works at a time 30/21 Cal Row 30 SB Step-ups 30 TTBs L1- 60/40#, 24/20″”, TTBs L2- 40/20#, 20″”, 2 x Knee raises L3- 20#/ Bodyweight, Leg Lifts 20minsRead more