STRENGTH:
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

WOD:
3 min Max Rep Burpees

WOD:
7 min AMRAP
12 Cal Row, CK Kids: 8 Cal Row
25 WB (14/20, 9'/10')

- 5 min Rest & Rotate -

7 min AMRAP:
5 Ring MU
24 DB Snatch (35/50)

STRENGTH:
Jerks: 2-2-2-2-1-1

WOD:
12 min AMRAP:
65 DU
15 S2OH (65/95)

WOD:
10 RFT
30 Air Squats
10 C2B

WOD:
For Time:
10 Dead Lift (155/225)
10 Bar Facing Over Burpees
12 Dead Lift (155/225)
10 Bar Facing Over Burpees
14 Dead Lift (155/225)
10 Bar Facing Over Burpees
16 Dead Lift (155/225)
10 Bar Facing Over Burpees
18 Dead Lift (155/225)
10 Bar Facing Over Burpees

STRENGTH:
4-3-2-2-2 Power Snatch

WOD:
7 min AMRAP:
7 Snatch (95/135)
7 BBJO (20/24)
7 HSPU

- 3 min rest -

5 min AMRAP:
5 Snatch (95/135)
5 BBJO (20/24)
5 HSPU

STRENGTH:
Front Squat 3-3-3-2-2

WOD:
9 min AMRAP:
50 WB (14/20, 9/10')
6 Ring Muscle Ups

WOD:
For Time:
40 T2B
200 DU
100 Walking Lunge Steps
20 T2B
100 DU
50 Walking Lunge Steps

Post WOD: 100 ABMAT situps

HERO WOD: The Lyon

5 RFT:
7 Squat Cleans (115/165)
7 S2OH (115/165)
7 Burpee C2B

Rest 2 minutes between rounds.

Use a pull-up bar that is 6+ inches above your max reach when standing.

---

The Lyon
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Partner WOD:
For Time:
150 Cal Row
150 V-ups
100 Cal Assault Bike
100 DB Snatches (35/50)

*You Go/I Go

STRENGTH:
2-2-2-2-2 Back Squat

WOD:
5 RFT:
10 DB Thrusters (35/50)
20 Pull Ups (Comp: C2B)

STRENGTH:
10 min to build to a heavy DL triple

WOD:
9 min AMRAP:
3/3, 6/6, 9/9..

DL (155/225)
Burpee BJ Over (20/24)

WOD:
12 minutes:

0:00-4:00 Max Calorie Row

4:00-12:00 AMRAP:
15 HSPU
15 Hang Power Clean (95/135)

WOD:
18 min AMRAP:
40' DB Walking Lunge Steps (35/50)
12 DB Cleans (35/50)
12 BMU
40' DB Walking Lunge Steps (35/50)
12 DB Cleans (35/50)
24 T2B

Happy new year everyone! Keep health and wellness in your mind as you are thinking about ways you can make 2018 your best year yet! Keep working to get 1% Better Every Day, and think about those things in your life where you can make the commitment to better HOLD THE LINE. We are excited to see all of the fitness, friendships and PR's that 2018 will bring!

Gym is closed today.

At Home WOD:

40 min AMRAP:

1 minute Plank
20 Hand Release Push Ups
25 Burpees
30 V-ups
35 Air Squats

*You can post your score to our Facebook or Instagram page if you want! :)