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

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 or 500 Meter Row40 Bodyweight Walking Lunges100 Foot Plate Overhead Carry400 Meter Run or 500 Meter Row40 KB deadlifts50 Foot Burpee Broad JumpRead more