“Bike Drop” Teams of 3: For Time (30 Minute Cap): 65/45 Calorie Assault Bike , 75 Power Snatches, 75 Thrusters (75/55) 65/45 Calorie Assault Bike , 60 Power Snatches, 60 Thrusters (95/65) 65/45 Calorie Assault Bike , 45 Power Snatches, 45 Thrusters (115/80) 65/45 Calorie Assault Bike , 30 Power Snatches, 30 Thrusters (135/95) 65/45...Read More

  BEERS & BARBELLS 3 (GUYS NIGHT) TONIGHT @7PM! “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between RoundsRead More

BEERS & BARBELLS 3 (GUYS NIGHT) THIS FRIDAY MAY 18TH @7PM! “Mano y Mano” Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Prowler Push If Teams of 2-4 Each: 1 Bike + Prowler If Teams of 5-7 Each: 2-3 Bikes + Prowlers If Teams 8-10 Each:...Read More

BEERS & BARBELLS 3 (GUYS NIGHT) THIS FRIDAY MAY 18TH @7PM! Snatch Primer On the 1:30 for 6 Sets: Snatch Pull Hang Snatch High Pull 2 Power Snatches 2 Overhead Squats then.. “Snake Bite” Option A For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Option B For Time: 15-12-9 Power Snatch (95/65) Overhead...Read More

BEERS & BARBELLS 3 (GUYS NIGHT) THIS FRIDAY MAY 18TH @7PM! “Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower BurpeesRead More

MURPH EMOM 8 ODD: 7 PULL-UPS / PULL-UP PRACTICE EVEN: 5 EXPLOSIVE PUSH-UPS + 5 SQUATS “Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each SetRead More

CLOSED TODAY! HAPPY MOTHERS DAY   HOME WOD* 3 ROUNDS 5 BURPEES 10 AIR SQUATS 15 SIT UPS **10 MINUTE RUN** 3 ROUNDS 15 PUSH-UPS 10 JUMPING AIR SQUATS 5 BURPEESRead More

**GYM CLOSED SUNDAY** “Lava Run” 600 Meter Hill Run 50 Overhead Squats (45/35) 600 Meter Hill Run 50 Thrusters (45/35) 600 Meter Hill Run 50 Front Squats (45/35)Read More

**FINAL MURPH T-SHIRT SIGN-UP TODAY** GYM CLOSED SUNDAY Tempo Front Squat 10 Sets of 1: 6 Seconds Down, 1 Second Pause in Bottom “Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-upsRead More

**FINAL MURPH T-SHIRT SIGN-UP THIS WEEK** GYM CLOSED SUNDAY “Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Schwinn Bike 1:00 Sit-Ups Rest 2 Minutes Between RoundsRead More