Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Single arm DB rows/side10 Single arm DB shoulder press/side50′ Halo monster walk Strength/Skill Back squat 6-6-6-6-6 65% WOD For time: 21-15-9 Row or skiAlternating DB snatches 50/35Burpee box jump/step-overs 24/20″Read More

Holiday schedule Saturday – Murph 8:30, 10:00 amSunday – ClosedMonday – Closed WOD Murph For time: 1-mile run100 pull-ups200 push-ups300 air squats1-mile run -Partition the pull-ups, push-ups, and squats as needed.-If you’ve got a 14/20-lb vest or body armor, wear it.Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Sit-ups10 Ring rows10 Air squats WOD 14 Minute AMRAP: 500 Meter row or ski10 OH plate sit-ups 25/1510 Burpees to plate Accessory 3 sets: 10 Double DB shoulder press10 Alternating cross body hammer curl/side @21X1 Followed by… 3 sets: :15-:30 HS hold/plank:15-:30 Superman holdRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 PVC pass through lunges Strength/Skill Power snatch 3-3-3-2-2-1-1 weight by feel WOD Four rounds for time: 15 Back rack lunges 75/5525 KBS 53/35 Compare to: 6/28/2023 Hybrid Conditioning (5:30) 30 Minute AMRAP: 800 Meter run20 Burpees1,000 Meter row50 Sit-ups40 Calorie bikeRead More

Join us for Murph on Saturday, 8:30 & 10:00 am. Read more HERE Warm-up 2:00 bike, row, ski 2 Sets: 5 Single arm ring rows/side10 Samson lunges10 Pineapple pickers10 Mountain climbers Strength/skill 4 Sets, not for time: 100 Meter farmer carry8 Bulgarian split squats/side8 Single arm DB row/arm -Switch arms at turn around during carry....Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press3 Inchworms100 Meter jog Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 15 Minute AMRAP: 250 Meter row/ski5 Hang power cleans 155/1053 Wall walksRead More

Memorial Day Weekend Schedule: Saturday – Murph @ 8:30, 10:00 amSunday – ClosedMonday – Closed Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Ring rows50′ Halo monster walk Strength/Skill Back squat 10-10-10 55-60% WOD 3 Rounds for time: 400 Meter run15 Pull-ups15 BurpeesRead More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Ring rows3 Inchworms WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 60 Cal Bike40 Burpee pull-ups40 KB goblet reverse lunges 70/53Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH plate sit-ups50′ Skipping high knees5 Bottoms up KB press/side WOD 14 Minute AMRAP: 10 DB Shoulder to Overhead, Right Arm 50/3510 DB Shoulder to Overhead, Left Arm10 Toes-to-Bar10 Box Jumps or Step-ups 24/20 Compare to: 2/16/2022 Accessory 3 sets: 8 Snatch grip Romanian deadlift10 Seated DB...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 PVC pass through:15 Bar hang Strength/Skill Power snatch 3-3-3-3-3 weight by feel WOD 5 Rounds for time: 3 Back squats 225/1559 Burpees12 Calorie row/ski Hybrid Conditioning 5:30 30 minute AMRAP: 400 Meter Run or 500 Meter Row40 Air Squats200 Foot Farmer Carry400 Meter Run...Read More