WOD

CORE VALUES: 8min AMRAP of: 22 Barbell Sit Ups 22 Rt Side Hip Raise 22 Lt Side Hip Raise 22 Med Ball Knees to Chest... Read More

STRENGTH: Work up to a heavy complex of: 3 Deadlifts 4 Power Cleans 2 Jerks METCON: 5 Rounds of: 3min AMRAP of: 21/17cal Row 15... Read More

*** 3…2…1… GO!!! is at 10:00am *** ** Please arrive early and stretch/warm up on your own ** * Friends and Family members are welcome... Read More

**”MURPH” Monday 10:00am** 10 Rounds of: :20sec AMRAP of Ski Calories :40sec Rest :20sec AMRAP of Bike Calories :40sec Rest :20sec AMRAP of Row Calories... Read More

(6) 40’ Rope Sled Pull…180/135 33 Burpee onto Plate 33 S Arm KB Hang Snatch…70/53 33 Burpee onto Plate (6) 40’ Rope Sled Pull…180/135 For... Read More

MILE MASTERY: 1 mile Retest METCON: 27…21…15…9 of: Power Clean…135/95 Dips For Time (12min Time Cap)

METCON: 24min AMRAP of: 24 S Arm DB Hang Squat Cleans…50/35 24/19 Calorie Bike 24 KB Swings…70/53 24 Sit Ups 24 Grasshoppers 24 S Arm... Read More

METCON: Every 3min for 21min: 27/21cal Row 17 Shoulder to OH…115/75 For Slowest Round MILE MASTERY: Every 5min for 10min: 800m Jog *Friday is the... Read More

*** “MURPH” 10:00am Monday 5/30 ** STRENGTH: 5min EMOM of: 3 Chin Ups 6 Muscle Snatch 9 Barbel Curl METCON: 12 Rounds of: 3 Snatches…135/95... Read More

METCON: 10…20….30….40…50 of: Ski Cals Wall Balls…20/14…10 Toes to Bar Burpee Bar Touch For Time or Total Reps (25min Time Cap) MILE MASTERY: 200m Run... Read More