Workout of the Day 3 rounds for time 100/750 meter row OR 800 meter run 40 kettlebell swings (24kg/16kg) 40 wall ball shots (#20/#14)Read More

Pre WOD Overhead squat 5 X 7 Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (#24/#20)  Read More

Workout of the Day For time 3 rounds of.. 15 power cleans (#115/#85) 20 pushups 2 rounds of.. 27/21 cal row 75 double unders 1 round of.. 50/35 calorie Assault bike Post WOD 100 abmat situps or 50 GHD situpsRead More

Workout of the Day 1/2 “Murph” 800 meter run 50 pullups 100 pushups 150 squats 800 meter runRead More

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