Friday 10/12/18


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Mike Pietragallo
Thursday 10/11/18

Open Gym


Suggested WOD

12 Squat Clean (155/105)

12 Muscle-ups

9 Squat Clean

9 Muscle-ups

6 Squat Clean

6 Muscle-ups

Mike Pietragallo
Thursday 10/4/18

Open Gym


Suggested WOD

100 Air Squats

4 Rope Climbs

75 Air Squats

3 Rope Climbs

50 Air Squats

2 Rope Climbs

25 Air Squats

1 Rope Climb

Mike Pietragallo
Tuesday 10/2/18

A. Bear Complex

5 rounds for Load

Complete 7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

*You can combine movements: Squat Clean Thruster + Behind the neck Thruster

B. 3 rounds for quality not time

8 Single Arm DB Press (35/20)

20 Death March Steps* (35s/20s)

100m Waiter Walk + Suitcase Carry

1 min rest

Mike Pietragallo
Friday 9/28/18


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Mike Pietragallo
Thursday 9/27/18

Open Gym


Suggested WOD


Calorie Row


Fantastic customer service.

Comfortable, durable trainers that can take what a CrossFitter puts them through.

LALO is the real deal.

Mike Pietragallo
Wednesday 9/26/18

A. Back Squat

3 RM

B. 21-18-15-12-9


KBS (1.5/1)

Walking Lunges

We are very pleased to announce our affiliation with Rehband.

Mike Pietragallo
Tuesday 9/25/18

A. Push-Press


B. Saved by the Barbell

3 rounds for reps

1 min of Burpees

1 min of Wallballs (20/14)

1 min of Deadlifts (115/75)

1 min of Med Ball Sit-ups

1 min of Hang Power Cleans

rest 1 min

Mike Pietragallo
Sunday 9/23/18

Met Con Training. Lifting. Running. Trail Running. Water Ops. Tactical.

What’s your need?

LALO can hook you up.

Mike Pietragallo
Saturday 9/22/18

You may or may not have seen a previous Facebook post where we announced out relationship with LALO USA.

I have been training in the LALO BUD/S MAXIMUS Grinder for the last week. I’ve used them for MetCon Training, Lifting, Rucking, Grinder PT and medium distance running. That’s right, I’m training old school and I’ve gone back to BUD/S prep and added running to my programming.

Anyway, these shoes are legit. The customer service is great. When you’re ready for your next trainers you really should give them a try.

Mike Pietragallo
Thursday 9/20/18

Open Gym


Suggested WOD

3 rounds

25 DB Push jerks (50s/35s)

50 Double unders

25 Step-ups (50s, 24"/ 35s, 20")

50 Double unders

Mike Pietragallo