Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :30 Single Unders:30 Mountain Climbers:30 Pineapple Pickers:30 Air Squats Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 3 Burpees5 Wall Balls 20/147 KBS 70/5314 Double-UndersRead More

Warm-Up 4:00 Bike, Row, Ski 2 Rounds: 100 Meter Jog50′ Skipping High Knees Then, 2 Rounds: 5 Single Arm DB Press x 5/arm*5 Single Arm DB Push Press x 5/arm**Hold :01 at the top of each rep Strength/Skill Push Jerk 2-2-2-2-2-2 Weight By Feel WOD Against a Three Minute Clock, complete Three sets of: 400...Read More

Warm-Up2:00 Bike, Row, Ski 2 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold10 Goblet Squats Strength/Skill Back Squat6-6-6-6 @65% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -You’ll see six interval workouts throughout the month to build stamina and practice pacing. We’ll be retesting this workout at the...Read More

Strength/Skill Snatch 5 Sets: 1 High Hang + 2 Above Knee 60% WOD Teams of Two, one person working at a time, complete for time: 800 Meter run– Split the runs 60 Deadlifts 225/125 -Both partners perform 4 burpees at the TOP of each minute. Finish with… 1,000m row– Split the rowRead More

Warm-Up 2:00 Bike, Row, Ski 3 Sets: :30 Single-Unders:30 Mountain climbers:30 Squat Hold Strength/Skill Pause Front Squat 5-5-5-5 @ 21X1 WOD Complete 3 Rounds For Time: 21 Hang Power Clean 95/6521 Double-Unders21 Sit-UpsRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: :20 HS or Plank Hold:15 Bar Hang10 Ring Rows WOD EMOM For 20 Minutes (5 Sets): Station 1 – Wall Walks x 3Station 2 – Box Jumps or Step-Ups x 10Station 3 – Strict Pull-Ups x 5-10Station 4 – Deficit Push-Ups x 10Read More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog:15 Hanging Knee Raise:15 Goblet Squat Hold10 Light Double DB Strict Press Strength/Skill 5 Sets: 1 Push Press + 2 Push Jerk Weight by feel WOD Complete 3 Sets: 4 Minute AMRAP 400 Meter Run10 DB Lunges 50/35 (each hand)KBS x Max reps 70/53 Rest 2...Read More

Warm-Up2:00 Bike, Row, Ski3 Rounds:10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 Halo Monster Walks Strength/SkillBack Squat5-5-5-5 @75% WOD 21-15-9 Burpees over DBAlternating DB snatches 50/35Toes to barRead More

Learn More About Murph Here Memorial Day Weekend Schedule: Saturday – Murph 8:30 & 10:00 Sunday – Closed Monday – Closed Warm-Up 3 Sets: 20 Mountain Climbers10 Lunges6 Dynamic Pigeons8 Reverse Snow Angels WOD “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead More

Holiday Schedule: Saturday – Murph 8:30 am & 10:00 amSunday – ClosedMonday – Closed WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read More