Deadlift Strength
WOD June 8th , 2023 Deadlift 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 Cash out Amrap 10 max cals machine with partner other partner holds wall ball
Barbell Thruster Strength
WOD June 6th , 2023 Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 Cash out amrap 10 25 situps 25′ handstand walk
Barbell Thruster Strength Read More »
Hot n Crispy
WOD June 5th , 2023 5 x 3 min amrap , rest 3 min 20 / 16 cal machine 16 alternating DB snatch 50 / 35 max reps toes to bar
Fight Gone Badish
June 2 , 2023 3 rounds 1 min stations wall ball Sumo deadlift high pull KB 70 / 53 box jump 20 push ups row cals rest 1 min between rounds
Oregon Trail
June 1st , 2023 3 rounds 400m run 30 weighted situps ( 25 / 15 DB ) 20 Cal machine 100m run with 20/ 14 ball
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 )
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 )
