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

Warm-Up 3 Sets: 5 Step-Ups10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: 2 Hang Snatch + 2 Snatch, Weight by feel WOD 12 Minute AMRAP: 15 Sit-Ups10 Single Arm DB Deadlift, Right Arm 50/355 Single Arm DB Hang Clean To Overhead, Right Arm10 Single Arm DB Deadlift, Left Arm5 Single Arm DB...Read More

Warm-Up 3 Sets: 125 Meter Row:20 Plank10 Pineapple Pickers10 Air Squats WOD Every 5 Minutes For 25 Minutes (5 Sets): 500 Meter Row10 KB Reverse Lunges 70/5310 KB Goblet Squats10 KBS Score = Slowest SetRead More

Warm-Up 3 Sets: 6 Dyanmic Scorpions7 Pineapple Pickers8 Knee Hug to Lunge Strength/Skill Push Press 3-3-3-3-3 @ 75% WOD 15-12-9-6-3 Thrusters 95/65Burpees Over the Bar 10 Minute Time Cap __________________________________________________________________________________________ Sweat Class Warm up 3 Sets 10 skipping high knees10 banded bent over rows10 banded side steps 4 sets Min 1- DB rows 5-10 repsMin...Read More