STRICT PRESS Build to Heavy Sets of 5-3-1 BODY ARMOR AMRAP 13: 10 Strict Toes to Bar 10 Strict Presses (95/65) 100′ Walking LungeRead More

MEMORIAL DAY MURPH (MONDAY) 9:30AM CLASS ONLY SATURDAY CLASS @ 9AM ONLY THIS WEEK OPEN & PERFORMANCEPausing Front SquatBuild to a Heavy Set of 2 Hang Squat CleanBuild to a Heavy Single “Dirt Nap”3 Rounds15 Hang Squat Cleans (115/80)15 Lateral Barbell Burpees FITNESSPausing Front SquatBuild to a Heavy Set of 2 Hang Squat CleanBuild to...Read More

“Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-upsRead More

“Hot Air” On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85)Read More

OPEN GYM 1PM-2PM OPEN & PERFORMANCE“Frozen Ropes”2 Rounds:200′ Walking Lunge100 Double Unders35/25 Calorie Bike OPEN & PERFORMANCE“Frozen Ropes”2 Rounds:200′ Walking Lunge150 Single Unders35/25 Calorie BikeRead More

OPEN & PERFORMANCE“Buzz Lightyear”Teams of 3For Time (30 Minute Cap): 3 Rounds:400 Meter Team Run50 Barbell Facing Burpees9 Rope Climbs Directly Into… 21 Clean and Jerks (115/80)21 Clean and Jerks (135/95)21 Clean and Jerks (155/105)21 Clean and Jerks (185/125)21 Clean and Jerks (205/135) FITNESS“Buzz Lightyear”Teams of 3For Time (30 Minute Cap): 3 Rounds:400 Meter Team...Read More

OPEN & PERFORMANCE“Fight Gone Bad”3 Rounds:1 Minute Wallballs (20/14)1 Minute Sumo Deadlift High Pulls (75/55)1 Minute Box Jumps (20″)1 Minute Push Press (75/55)1 Minute Calorie Row 1 Minute Rest FITNESS“Fight Gone Bad”3 Rounds:1 Minute Wallballs (14/10)1 Minute Sumo Deadlift High Pulls (65/45)1 Minute Box Jumps (20″)1 Minute Push Press (65/45)1 Minute Calorie Row 1 Minute...Read More

OPEN – PERFORMANCE – FITNESS“Dirt Road”3 Rounds: 30 AbMat Sit-ups15/10 Calorie Bike10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups15/10 Calorie Bike10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups15/10 Calorie Bike10 Strict Pull-upsRead More

OPEN & PERFORMANCE“Bar Star”Teams of 3:AMRAP 7: 50 Back Squats (155/105)50 Back Squats (185/135)AMRAP Back Squats (225/135) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95)50 Bench Press (155/105)AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135)50 Deadlifts (225/155)AMRAP Deadlifts (275/185) FITNESS“Bar Star”Teams of 3:AMRAP 7: 50 Back Squats (135/95)50 Back Squats...Read More

OPEN & PERFORMANCE“Undercover”3 Rounds:15 Power Cleans (115/80)20 Push-ups 2 Rounds:27/21 Calorie Row75 Double Unders 1 Round:35/25 Calorie Bike FITNESS“Undercover”3 Rounds:15 Power Cleans (95/65)20 Push-ups 2 Rounds:27/21 Calorie Row115 Single Unders 1 Round:35/25 Calorie BikeRead More