5.5.2022Last day to pre order Murph shirt is tomorrowMetcon (Weight)30 min AMWAP - as much weight as possible 200 M Run 2 Squat Clean Thrusters [...]

5.4.2022Cinco de Mayo Team of 4 throwdown is this Saturday!Metcon (AMRAP - Reps)3x3 min each w/1:30 rest 1. power snatch 75/55 (rx+ 115/75) 2. 10 [...]

5.3.2022Last day or pre order Murph shirt is Friday 5/6Back Squat (5x7 65%)Metcon (Time)For Time 100 DU 50 Pull Ups 50 DB Snatch 55/35 30 [...]

5.2.2022Sign up for the In House Throwdown asapWarm-up4 rounds of Rowling - for every meter above or below 100 meters, it's a 2 burpee penalty. [...]

5.1.2022Snatch (build to 1RM)Metcon (Time)Min 0-8 10-9-8-7-6-5-4-3-2-1 Power Snatch 75/55 (rx+ 95/65) Box JumpsMetcon (Time)Min 8-16 1-2-3-4-5-6-7-8-9-10 Box Jumps OHS (same bar)

4.30.20225/7 5th Annual Cindo de Mayo In House Throw down - teams of 4 - Get signed up!Deadlift (build to 1 RM)Metcon (AMRAP - Rounds [...]

4.29.2022Metcon (Time)For Time 2 laps around the block - approximately 3 miles. (rx+ 3 laps)Metcon (Time)Option #2 5K row or ski (rx+ 8K)

4.28.2022Looking for a team for the Throwdown? Write your name on the chalk door!Back Squat (build to 1 RM)DT (Time)5 Rounds for time: 12 Deadlifts, [...]

4.27.202210% off All DFH supplementsSkill WorkTurkish Get ups Windmills KB SnatchMetcon (AMRAP - Rounds)16 Min EMOM 1. 4 TGU 35/26 (rx+ 53/35) 2. 100 M [...]

4.26.2022Split Jerk (build to 1rm)Metcon (AMRAP - Rounds and Reps)20 Min AMRAP - Partner 500 M Row while partner planks 50 Grasshoppers while partner wall [...]