Pre WOD 4 rounds Every :05 for :50 do 1 strict pullup 1:00 rest Every :05 for :50 do 1 strict ring dip 1:00 rest *stay hanging from bar or in support position on rings until all 10 reps are complete each interval Workout of the Day 15 minutes as many rounds as possible 10/7...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
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