Requested By Mike Grillo! On the morning of May 3, 2016, Charlie’s quick reaction force (QRF) team received reports, that over 300 ISIS enemy fighters, reinforced by armored and explosive-laden vehicles were advancing on the host nation defense forces and surrounding civilian population.  If not for the actions of Charlie’s team, this attack would have

Don’t Miss Out! Today is the last day to get on the list for a Murph Shirt/Tank. Cost will be $20.00 per shirt/tank, and they will be handed out on Friday the 25th, just in time to wear it for your Memorial Day Murph WOD!  Freedom WOD Class Warm Up: 8 mins 3 Rounds  Use

Warm Up: 4 Mins 20 Air Squats 10/Leg Russian Step Ups 10 Burpees Interval Sprints: 6 Mins Row/Bike Intervals 5-5-10-10-20 Cals Share a Rower/Bike or take 1:1 Rest Metcon: 10 Min 10 Min AMRAP: 10 DB Squats (like the open) 10 Burpees 10 Step Ups

Congrats To Kiley, Our May Athlete Of The Month! Freedom WOD Class Warm Up: 3 Rounds 12 Dragon Flags 12 Snatch Mobility: Quad Smash Lat Smash Strength: 5 Mins Add one rep to last weeks number 5 Min T-2B EMOM Metcon: 15 Min 3 Rounds: 400 M Run 15 Hang Power Snatch 95/65 45 Sit

Warm Up: 4 Mins 200 M Row 10 Rainbow Ballslams 200 M Row Shoulder Development: 6 Mins 6 Min “AMRAP” 10 – 15 DB Arnold Press 10 DB Lateral Raises Rest 1 Min and repeat Metcon: 13 Min Cap 5 Rounds For Time: 20 DB Snatch 12 T2B

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. Freedom WOD Class Warm Up: 2 Mins 400 M Run Strength: 12-15 Mins Back Squat **90%  + 10