Welcome home Coach Pete.  Awesome job in Miami!!!! WORKOUT OF THE DAY STRENGTH: DeadLift .3.3.3.3. Across WOD: (Why does the air hurt my face?) 25-20-15-10-5 KB Swing MB Squat Clean L1- 70/53, 20/14# L2- 53/35, 14/10# L3- 35/18, 10/6# MB Front Squat 15min CapRead more

WORKOUT OF THE DAY STRENGTH:  HSPU ME on 2mins x 6 sets (12mins), if more than 15 hspus, add deficite Or Strict Press 8.8.8.8.8.8 WOD: (Empty the tank) 15/12 Cals Bike15/12 Push-ups15 Box Jumps x 5 Rds L1- 15/12 cals& push-ups, 24/20″”L2- 12/10 cals & Push-ups (incline),20/14″” L3- 4 Rounds, 10/8 Cals & Push-ups (Knees), 20/14″” Step-ups 20min CapRead more

WORKOUT OF THE DAY STRENGTH:  Squat Clean 5.4.3.2.1 2 way side to side Monster walks between each warm-up set for 4 sets Or F Squat 5.4.3.2.1 2 way side to side Monster walks between each warm-up set for 4 sets. WOD: (Barbell Change) 5min AMRAP 3 Squats Cleans 4 Burpees 5 Pull-ups 3min Rest 5min AMRAP 3 FRONT SQUATS 4 Burpees 5 Pull-ups L1- 135/95,CTB L2-95/65, bodyweight L3- 65/35, jumping negative `13minsRead more

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] There will be no open gym due to the incoming storm.   Check out our list of home wods on our facebook group feed.  Or complete 50 snow burpees for time.Read more

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6. Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages. All of the children and their coach were successfully rescued. WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hero Wod “Saman”) 13 DLs (185/135) 17 WBs 400m Run x 8 Rds 40min Cap L1- 185/135, 20/14, 400m Run L2- 135/95, 14/10, 300m Run L3- 95/65, 10/6, 200m Run * If weather says no run, 400m row, 20/15 cals on bike, or 20 burpees every round.Read more