WOD

With a partner, complete the following: 5 Rounds of: 30 Wall Balls…20/14…10/9 (Partner holds rack position) 15 Power Cleans…165/115 (Partner holds HS or Plank) For... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 3 Rounds of: 30cal Row 20 HSPU 15 Toes to Bar 20cal Bike For Time (20min Time Cap)... Read More

Jacked Abs: 4min AMRAP of: 10 Sit Ups 4 Hollow Rock n Rolls (each side 2x’s) Metcon: 4 Rounds of: 4min AMRAP of: Cash in-... Read More

Strength: 6min EMOM of: 3 Negative Toes to Bar 3 Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 21cal Treadmill Sprint 15 Clean n... Read More

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