WOD

Strength: 8mins to work up to a heavy single Snatch Metcon: 3 Rounds of: 30/20cal Row 30/20cal Bike 20 Snatches…115/75 2min Rest For Time (22min... Read More

**One class 10:00am** **BBQ to follow** 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

Monday 10:00am “MURPH” BBQ to follow. Pot luck style, bring an item to share!

**NO ENDURANCE CLASS SUNDAY** **”MURPH” followed by pot luck BBQ Monday at 10:00am** With a partner, complete the following: 2 Rounds of: 100 Double Unders... Read More

**YIN YOGA- Saturday 11:45am** **No ENDURANCE CLASS SUNDAY** **”MURPH” followed by pot luck BBQ Monday at 10:00am** Strength: 10mins to work up to a heavy... Read More

Strength: 6min EMOM of: 3 Dips, 3 Strict C2B Metcon: 3 Rounds of: 35 High Wall Balls…20/14…12/1 120m Farmers Carry…97/70’s 20 Dips 2min Rest For... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 5 Rounds of: 3min AMRAP of: 28cal Row 7 Burpee Over Box…24/20″ 14 Toes to Bar 3min Rest... Read More

Strength: 5min EMOM of: 3 Bench Press (heavy) 3 TnG Snatch (heavy) Metcon: 2 Rounds of: 6min AMRAP of: 13 Snatches…135/95 21 Bench Press…135/95 34/21cal... Read More

Strength: 5min EMOM of: 2 Front Squats Metcon: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time Cap)

3 Rounds of: 2:20min AMRAP of: Calorie Row :40sec Rest 2:20min AMRAP of: Calorie Run :40sec Rest 2:20min AMRAP of: Calorie Bike :40sec Rest 2:20min... Read More