Saturday 9-19-26

 Saturday 9-19-26

Teams of 3

Buy In: 15 15 Ft Rope Climbs

3 Rounds

10 Syncro DB Thrusters

20 Syncro DB Floor Press

30 Syncro DB Deadlifts

But Out: 15 15 Ft Rope Climbs

DB (50s/35s)

Cap 25:00

Friday 9-18-26

 Friday 9-18-26

Conditioning:

AMRAP 15

100 Ft DB Front Rack Carry

25 Ft DB Front Rack Walking Lunges

20 Alternating DB Snatches (50/35)

25 Ft DB Farmers Carry Walking Lunges

100 Ft DB Farmers Carry

DB (50s/35s)

Accessory Strength

Wednesday 9-16-26

 Wednesday 9-16-26

Teams of 2

AMRAP 25

20 Calorie Row

30 Plate Squat Press Outs

20 Calorie Row

30 Lateral Plate Hop Overs

20 Calorie Row

30 Plate Ground to Overhead

*Every 5:00, 20 Rotational Plate Passes

Plate (35/15)

Tuesday 9-15-26

 Tuesday 9-15-26

Conditioning:

On the 2:00 x 6

10 Box Step Ups

8 Box Dips

6 Box Get Overs

Box (24/20)

Accessory Strength

Monday 9-14-26

 Monday 9-14-26

EMOM x 20

Minute 1: 40 Double Unders

Minute 2: 30 Mountain Climbers

Minute 3: 20 Kickouts 

Minute 4: 10 Push-ups 

Minute 5: Rest

Finisher!

15-10-5

V-ups

Air Squats

Saturday 9-12-26

 Saturday 9-12-26

Teams of 2

AMRAP 20

400 Ft DB Farmers Carry

20 DB Box Step Overs

30 DB Seated Press

40 DB Deadlifts

DB (50s/35s)

Every 4:00, both complete 10 Tuck-ups

Friday 9-11-26

 Friday 9-11-26

“TWIN TOWERS”

Buy-In: 2,001 Meter Row

Directly into

9 Rounds 

11 Burpees

3 Hang Cleans (135/95 lb)

4 Pull-Ups

3 Overhead Squats (135/95 lb)

This collective Hero workout is dedicated to the 343 FDNY firefighters who were killed on September 11th, 2001, in the terrorist attack on the World Trade Center.

The workout was designed by Coach April Fralick of CrossFit Loganville @crossfitloganville (Loganville, GA, USA). They first performed the workout in 2016 and have done it every year since then.

The rep scheme signifies the date of the attacks and the 343 firefighters killed in the incident.

We are honored to complete this workout as a community.🇺🇸🇺🇸🇺🇸