This coming weekend is Memorial Day weekend. There will be no regular Saturday (5/25) 9am workout, but we will be doing our annual Memorial Day “Murph” workout on Monday 5/27 at 9am. This will be our only workout of the day.   This workout can be scaled to ALL ability levels so join us for...Read More

Workout of the Day 6 rounds with a partner P1: 6 squat clean thrusters (#115/#75) 9 bar facing burpees 12 calorie Assault bike P2: 400 meter run  Read More

Workout of the Day 1 mile run for time Post WOD 5 rounds, not for time 5 deadlifts 10 strict toes to barRead More

Workout of the Day Dumbbell “Lynne” 5 rounds Max reps DB bench press (.6 / .4 BW) Max reps pullups *no rest between BP and pullups, rest as necessary between rounds *score total reps  Read More

Pre WOD 2 X 5 rounds of… 10 behind he head BB tricep extensions 10 BB curls *do each set of 100 reps without putting bar down Workout of the Day For time 21 front squats (#135/#95) 21 KB swings (32kg/24kg) 30 cal Assault bike 15 FS 15 KB swings 30 cal Assault bike 9...Read More

Workout of the Day 40 minutes as many rounds as possible 400 run 3 rope climbs 500 meter row 15 ring pushups  Read More

Pre WOD Bench press 5 X 10 Workout of the Day For time 1000 meter row, then… 30 DB snatches (#50/#35) 15 burpee box jumps 20 DB snatches 10 burpee box jumps 10 DB snatches 5 burpee box jumps  Read More

Workout of the Day With a partner 7:00 P1: 200 meter run P2: AMRAP burpees 3:00 rest 7:00 P1: 15/12 calorie Assault bike P2: AMRAP kettlebell swings (24kg/16kg) 3:00 rest 7:00 P1: 50 double unders P2: AMRAP toes to barRead More

Workout of the Day 4 rounds for time 21 bench press (#135/#95) 15 pullups 400 meter run  Read More

Pre WOD Every 2:00 on the minute for 12:00 1 clean pull 1 power clean 1 hang squat clean Workout of the Day 2K row for timeRead More