No Strength

There will be no strength WOD’s this week. Consider this a taper/resting week. We will be testing Max loads as a gym next week. If you have something you know you need to work go ahead and practice the form of it but please don’t worry about pushing...

Memorial Day Murph

Monday May 25th is Memorial Day. We will be open from 7-12 that day only and the workout will be Murph. We will begin workouts at 15 min after the hour every hour. The last heat will start by 11:15. Please don’t show up after that and expect to workout. Murph is...

Warm Up 5/25 – 5/31

400 m Run 25 PVC Pass Throughs 30 Plank Transitions 20 Leg Swings 50 ft Walking Lunge w/ Instep Stretch 15 Slam Ball (Heavy) 20 Scooter Half Circles

Dirty Dozen

Partner WOD: 4 Rounds for Time 12 Burpees 12 KBS 72/44 12 DL 185/135 12 Pull Ups 12 KB Squats 72/44 12 Calorie Row 12 HSPU 12 Toes to Bar 12 Wall Ball 20/14 12 Box Jumps 12 Man Makers 45/25 12 Sit Ups Alternate Exercises and then switch after each complete...