KB Limbs
May 31st , 2023 A. 4 sets of 12 front rack lunge B. 4 sets 8 reps front rack kb squats C. 10 min amrap wall balls 150 rep cap ( Karen )
May 2023
Memorial Day BBQ
10 am ONLY , all other classes cancelled for the Holiday We will provide food and drinks so please feel free to bring guests , friends and family. MURPH We will run the WOD with a running clock , you can start the wod whenever you are ready. We will provide warm up , scales
Beach Bod
MAy 26 , 2023 EMOM 20 ODD 15 / 12 cal row Even 5 bench press ( body weight / 3/4 body weight )
Shoulder to Overhead Medley
May 23 , 2023 A. Push press 4 x 8 , sets 3 and 4 same weight B Push Jerk 4 x 6 , sets 3 and 4 same weight C. split jerk 4 x 4 , sets 3 and 4 same weight d . 10 min amrap , run 100m relay race
Shoulder to Overhead Medley Read More »
Broken Ladder
May 22nd , 2023 AMRAP 13 1 box jump 30 / 24 1 deadlift 135 / 95 1 front squat 135 / 95
Hard and Heavy
May 19th , 2023 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 Thruster 135 / 85 burpee over the bar
Kettlebell Sandwich
May 18th , 2023 For time 50 cal machine – buy in 3 rounds 20 Kettlebell swings 53 / 35 30 Lunges with KB 40 situps 50 cal machine – cash out
Kettlebell Sandwich Read More »
