Don't Let Monday Hit Ya
Power Snatch Technique On the 1:30 x 7 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch WOD: “Hit and Run” 3 Rounds: 400...
Finally It's Friday
Monostructural : 20:00 Row or Bike Record Calories WOD: Burpee Box Overs Toes To Bar 25-21-17-13-9-5
Tuesday Monkey Business
Gymnastics Conditioning 1:30 Light Row + 12 Strict HSPU 1:30 Light Row + 10 Strict HSPU 1:30 Light Row + 8 Strict HSPU 1:30 Light Row +...
Saturday Ahoy
“Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats 800 Meter Run 15 Overhead Squats 400 Meter Run 30 Chest...
Loredo Tuesday
Strength: Good Mornings: 6 x 10 Build in weight “Loredo” 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run
Monday Face Off
WOD: “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Row or Bike Record all five times,...
Halloween Murph
Join us for Murph on Halloween. Come in any time between 7 AM and 11AM and get it done. All Murph retail will be 50% OFF for the day!
Saturday Mixer
“Cement Mixer” Every 3 Minutes x 10 Rounds: 300 Meter Run +1 Power Clean Add 1 power clean every round Rx- 155/125 F- 135/105 L- 115/85
Winning Thursday
Strenth: 21-18-15-12-9 Dips Rx- Ring Dip F- Box Dip L- Parallette Dip WOD: “Minute to Win It” 5 Rounds: 1 Minute Max Burpees 1 Minute Max...
