• Warm Up;
  • Coaches Call
  • Hero WOD:
  • "The Seven"
  • Seven rounds for time of:
    7 Handstand push-ups
    135 pound Thruster, 7 reps
    7 Knees to elbows
    245 pound Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 2 pood
    7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Warm Up:5 Inchworms20 Alt Lunges30 Jump Jacksx2WOD:10 Burpees5 SDHP (Heavy KB or BB)25 DU's (x3 for singles)20 Burpees5 SDHP (Heavy KB or BB)25...


Warm Up:Hollow Rock and Arch DrillsMuscle Up Drills3x 30 second sprint for Calories Assault BikeWOD:4 minutes Max Thrusters 110/753 minutes KB...


Warm Up:Active Mobility100 Shuttle Jog10 Burpeesx2Strength/Technique:CleansPractice Form or work up to:5x3 75-80%For Time:20 Wall Balls20 Lunges...


Warm Up:Wall Ball DrillsStrength:Front Squats 5-5-5-3-3-3WOD:2RFT500m Row15 Back Squats 95/65500m Row15 T2B


Warm Up:Active MobilityRun 1 mileSkill:Ring DipsParallette Drills WOD:10 Ring Dips25 Squats30 Ball Slams15 min AMRAP


11/10/18 Warm Up: Active Mobility Cha Cha Plank Challenge Strength: 7 min EMOM Snatch Complex 1 Snatch...


11/9/18 Warm Up: Active Mobility 10-1 Wall Ball & WB Sit Ups WOD: 3 Rounds 21-15-9 KB...


11/8/18 Warm Up: 3 Rounds 10 Kneeling Banded Hip Ext 5 Broad Jumps 10 Banded Side Steps (each dir.) 10 Alt Skater...


11/7/18 Warm Up: 2 Rounds 5 Inchworms w/ Push-Up 10 Scap Pull-Ups 15 Band Pull-Aparts 20 Hollow...


11/6/18 Warm Up: Active Mobility Strength: Back Squat 6x2 @ 70% 4x2 @ 80% 2x2 @ 85+% WOD: 3...


11/5/18 Warm Up: Coaches Call Strength: 3 Rounds 10 KB Halos (each dir.) 8 Banded Pallof Press (per side) 2121...


11/3/18 Warm Up: Dynamic Drills Partner Med Ball Drills WOD: 4 RFT 18 Wall Balls* 12 Deadlifts (155/105) 6 Bar...


11/2/18 Warm Up: Active Mobility Bosu Balance Drills WOD: 4 Rounds 0-2:00 200m Run AMRAP Box...


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