SATURDAY CLASS @ 9AM ONLY MEMORIAL DAY MURPH WOD (MONDAY) 9:30am CLASS ONLY Hang Squat Snatch Build to a Heavy Hang Squat Snatch. OPEN & PERFORMANCE“Fancy Pants”For Time: 21 Hang Power Snatches (95/65)200 Meter Run 21 Overhead Squats (95/65)200 Meter Run 15 Hang Power Snatches (95/65)200 Meter Run 15 Overhead Squats (95/65)200 Meter Run 9...Read More

SATURDAY CLASS @ 9AM ONLY MEMORIAL DAY MURPH WOD (MONDAY) 9:30am CLASS ONLY OPEN & PERFORMANCE“Joker”For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) FITNESS“Joker”For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135) Deadlifts1 Sets of 5 – 70%3 Sets of 3 – 73-76-79%5 Sets of 1 – Climbing to a Heavy.After each set, 25′...Read More

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