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

This Saturday we’ll be doing Murph! – We help members scale this workout so it can be completed by anyone. – Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day. – We’ll have food, drink, and fun after the workout. – Have questions about the workout or how to scale? Click HERE Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Ring rows10 Sit-ups50′ skipping high knees20 Banded pull-aparts Strength/Skill EMOM for 8 Minutes: High hang power clean x 3 reps WOD 4 Sets, not for time: 8 Supine barbell row10 DB bench press8 D-ball over shoulder12 OH plate sit-upsRead more

This Saturday we’ll be doing Murph!– We help members scale this workout so it can be completed by anyone.– Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day.– We’ll have food, drink, and fun after the workout.– Have questions about the workout or how to scale? Click HERE Warm-up 2:00, bike, row, ski 3 Sets: 100 Meter jog10 Walking lunges20 Mountain climbers10 Ring rows WOD Every minute on the minute for 30 minutes (6 sets of Each): Minute 1 – 10 Double Dumbbell Box Step-ups (goal is 30-45 seconds here)Minute 2 – 10/8 Calorie Assault BikeMinute 3 – 14 DB Pull ThroughsMinute 4 – 10/8 Calorie RowMinute 5 – 100 Meter Suitcase CarryRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD 9 Minute AMRAP: 8 Single arm DB STOH/arm40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 11-9-7-5 @20X1 Try to increase weight from last week WOD Complete as many rounds as possible in 6 minutes of:5 Strict Pull-Ups10 Goblet Squats 70/53 Rest 2 minutes, and then … Complete as many rounds as possible in 6 minutes of:12 V-Ups3 Wall WalksRead more