• 20MAY, 2025
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    Hero Week- Wed, May 21

    Hero Week- Wed, May 21 CPL Ben Dillon (AMRAP – Rounds and Reps) 30 MIN AMRAP Buy In: 2007 Meter Run (1.25 miles) Then, as many rounds and reps as possible in remaining time: 7 Power Cleans @ 185/115# 10 Deadlifts @ 185/115# 7 DB Ground to Overhead @ 2×50/35# In honor of CPL Benjamin

  • 19MAY, 2025
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    Hero Week- Tue, May 20

    Hero Week- Tue, May 20 “Nino” (Time) For Time: 30-20-10 Row Calories GHD Sit Ups KB Swings @ 53/35# Box Jumps @ 24/20″ Thrusters @ 95/65# In honor of SSG Nino D. Livaudais Born in Olongapo, Philippines, Staff Sergeant Nino D. Livaudais died on 3 April 2003 of wounds sustained when a Vehicle-Borne improvised explosive

  • 18MAY, 2025
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    Hero Week- Mon, May 19

    Hero Week- Mon, May 19 “El Rey” (AMRAP – Rounds and Reps) Ballad of the Tan Beret 28 MIN AMRAP 8 Cleans @ 155/105# 2 Bar Muscle Ups 20 Bike Calories In memory of Sgt 1st Class Antonio Rey (Rod) Rodriguez SFC Antonio Rey Rodriguez, affectionately known as “ROD” by his comrades, was born on

  • 17MAY, 2025
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    Endurance- Sun, May 18

    Endurance- Sun, May 18 Suggested Warm-Up Warm-Up 1 ROUND (25’ for each movement) 200m Run Walking Samson Lunges Toe Walk Bend & Sweep Heel Walks Walking Figure 4 High Knees Walking Lateral Lunges Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 DB Alt. Around the Worlds 10 Scap Push-Ups 10 Push-Up to Pike*

  • 16MAY, 2025
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    CrossFit – Sat, May 17

    CrossFit – Sat, May 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Good Mornings 12 Cossack Squats 12 Air Squats 12 Dead Bugs 6 Slow Cat Cows Into… 2 ROUNDS :20 Moderate Hard Bike :10 Easy Bike :20 Moderate Hard Bike :10 Easy Bike 12 Sit Ups 12 Alt Box Step Ups (RND 2:

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