July 11, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Liam Nevins. Metcon: HERO WOD – “Liam” (Partner Style) In teams of 2 complete the following: 800m Run with plate (45/35) (Run together) 100 Toes-to-Bar 50...Read More