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. WOD 4 Rounds for max reps: :45 Bike, calories:30 Rest:45 D-ball to shoulder 100/70:30 Rest:45 DB Man makers 50/35:30 Rest Hybrid Conditioning (10:30) 8 Minute AMRAP: 200 Meter run50′ Sled push Rest 2 minutes 8 Minute AMRAP: 10 Calorie bike100 Meter farmer carry Rest 2 minutes 8 Minute AMRAP: 250 Meter row20 Goblet squatsRead 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 lateral raise @30×0 Followed by… 3 sets: :15-:30 HS hold/plank:15-:30 Hollow or tuck rocksRead more