5.31.20213 classes today - MURPH 6am, 7:30am, 9amMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of [...]

5.30.20211 CLASS TODAY 9:30amClean and Jerk (2x2 90-95%)Metcon (Calories)3xs 3 minute work 2 minute rest row/bike/ski - calories

5.29.20211 Class Today - 9amDeadlift (2x2 90-95%)Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

5.28.2021Last Class of today is 4:30pm Memorial Weekend schedule in Full Effect :)Goddess Maker (Time)6 RFT 8 Goddess Makers (1 DB Push Up, 1 RT arm plank Row, 1 Left arm plank Row, 1 DB [...]

5.27.2021Sign up for the In House ThrowdownBack Squat (2x2 90-95%)Accessory Work2x5 each side Bulgarian Split SquatMetcon (Time)6 RFT 12 single arm Russian KB Swing 35/26 + 53/35 12 KB Snatch 12 KB OH Lunge

5.26.2021Accessory Work3x 5 ATYW 6 Inverted KB Press 30 Sec handstand hold 12 Band Tricep PressMetcon (Weight)10 min emom 1. 4 hang squat snatch 65% 1 rm snatch & 4 Bar facing burpees 2. 6 [...]