“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead More

Warm-Up 3 Sets: 10 Empty Barbell Deadlifts10 Pineapple Pickers3 Inchworms Strength/Skill Deadlift 10-8-6-4 Weight By Feel WOD Complete the Following For Time: 2,000 Meter Row OR 100 Calorie Bike Sweat Class Warm-up 3 Sets: 20 jumping jacks:15 plank hold10 banded bow and arrow WOD 3 Minute AMRAP 5 deadlifts5 hang cleans5 push press Rest 3...Read More

Warm-Up 3 Sets: 100 Meter Jog10 20 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Supine Barbell Row x 6 @ 20X1Deficit Push-ups x 10 RepsTuck Hold or Hollow Hold x :15 – :30 WOD Complete 4 Rounds For Time: 25 KBS 50/3525 Sit-UpsRead More

If you have been to the gym the past couple weeks you’ve probably heard your friends talking about Murph. If you are new to CrossFit you’re probably asking yourself “who, what, why, and is this physically possible for me to complete?”. Below are some helpful tips to help make this Saturday’s Murph workout enjoyable. First,...Read More

Warm-Up 3 Sets: 10 PVC OHS Squats10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 5 Reps, Weight by feel OR Front Squat x 5 Reps, Weight by feel WOD Complete 6 Rounds For Time: 5 Hang Power Cleans 155/10510 Front Squats 155/105 Sweat class Warm-up 2X:30 jog:15 plank3 inchworms...Read More

Warm-Up 3 Sets: 100 Meter Run:20 Plank10 Pineapple Pickers WOD Complete 5 Sets Every 3 Minutes: 200 Meter Run10 Alternating DB Snatches 50/35Burpees x Max Reps Rest 2 Minutes Score = Total # of BurpeesRead More

Warm-Up 3 Sets: 5 Barbell Front Squats5 Barbell Push Press20 Single Unders Strength/Skill Push Press 5 @65%4 @70%3 @75%2 @80%2 @80%2 @85% WOD 8 Minute AMRAP: 7 Thrusters 115/7514 Deadlifts21 Double-Unders Sweat class Warm-up 3 Sets: 10 step-ups10 pineapple pickers10 banded pull-aparts WOD 18 Minute AMRAP Every 3 minutes, complete 3 burpees 6 pull-ups/ ring...Read More

Warm-Up 3 Sets: 100 Meter Run10 Air Squats10 Sit-Ups WOD Complete 2 Rounds for Time: 50 Wall Balls 20/14800 Meter Run25 Med Ball Sit-Ups 20/14Read More

Warm-Up 3 Sets: 30 Single-unders6 Dynamic Pigeons6 Dynamic Scorpions WOD EMOM for 21 Minutes (7 Sets): Minute 1 – 6 Power Cleans 155/105Minute 2 – 20-40 Double-UndersMinute 3 – 10-15 Push-Ups Sweat class Warm-up 3 Sets: :30 jog:15 plank hold3 yogi push-ups10 pineapple pickers WOD 5 sets: Min. 1: floor press 5-10 repsMin. 2: run...Read More

Warm-Up 3 Sets: 10 Halo Mountain Climbers10 Halo Air Squats5 Halo Monster Walks Each Direction Strength/Skill Complete 3 Sets: Back Squat x 3 Reps @ 80%Single Arm DB Row x 6 Reps Then, Complete 2 Sets: Back Squat x 2 Reps @ 85%Single Arm DB Row x 4 Reps WOD Complete the Following For Time:...Read More