May 31 2019
Another great week is in the books! There will be NO 11AM Free Class Saturday. Bench Press 5x8 - 65% WOD "Half Nate" 10 AMRAP
2 Muscle Ups
4 HSPU
8 KBS (2/1.5p)

May 30 2019
Today's workout is more about recovering. Come in and get the blood flowing! 10AM Only on Saturday - There will be no Free Class this week! WOD 10 AMRAPS - Conversational Pacing
25/20 Cal Row
8 Strict Pull Ups
4 Strict T2B (CC: Single Arm)
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6 Barbell Roll Outs
8 Barbell Curls
12 SDLHP
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5 Hex Bar Deadlifts
100' Farmers Carry
15 GHD Sit Ups (or WB SU)
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10 KB Halos
10 ATW
20 SA KBS

May 29 2019
It's about to cool off so it's time to heat up the gym! 1RM OHS WOD 5 Rounds
3 Wall Climbs
6 Hang Power Snatches (95/65)
12 Burpees
May 28 2019
Awesome job on Murph by everyone who came out! A tough workout that takes grit and determination! Barbell Warm UP WOD Open 11.3 5 AMRAP
Squat Clean & Jerk (165/110)
- Rest 5 Min -
3 Rounds
75 Double Unders
50 Lunges
25 KBS (1.5/1p) - Then - 4x15 Dumbbell Curls (20s Rest) - 4R: 16 Kneeling Single Arm DB Press 10 Lateral Raises 10 Flys 10 Rows
May 24 2019
Amazing Week by everyone! Monday is MURPH! 9:30AM Doors 10:00AM WOD Start - 1 Large Heat! Bench Press 5-3-1-1-1 (To Heavy) WOD
Teams of 2 5 Rounds 400m Run (200m Each) 20 OHS (95/65) 40 Partner WB Sit Ups
May 23 2019
Let's keep it going strong to the end of the week! Memorial Day Murph Monday 9:30 Doors 10:00 WOD 1 Heat Only - Firm Start Time Barbell Stretch Out 9OTM
3R: 5 Power Cleans (Light)
2R: 3 Power Cleans (Mod)
4R: 1 Power Clean (to Heavy) WOD 11 Min - Conversational 1 Rope Climb 5 BB Roll Outs 50 Bike Reps - 11 Min 3 Skin-the-Cats 12 HSPU 18 Box Jumps DB Work 4x15 Curls (20s Rest) 4 Rounds 10 Lat Raises 10 Flys 10 Rows
May 22 2019
Already half the week gone! Keep up the hard effort! Monday is Memorial Day! 9:30 Doors Open 10:00 Murph (Rx'd, Scaled, Partner, etc.) 12 OTM Warm Up
6 Strict Press (95/65)
20 Air Squats
6 Ring Dips
20 Lunges WOD 12 AMRAP
10 FR Lunges (95/65)
10 Thrusters
10 Pull Ups
May 20 2019
Welcome to a Brand New Week! Squats! 4 Rounds 3 Back Squats - Rest 60s - 3 Front Squats WOD 15 AMRAP
100m Run
2(+2) Power Snatches (135/95)
1 (+1) Muscle Up (2x Burpee Pull Ups)
May 17 2019
It's been an AWESOME Week! One more day to go, keep it up! Bench Press 4x6 - 75% WOD Teams of 2
1mi Run
- Then - 10 Rounds
5 Hang Squat Cleans (135/95)
7 STO (135/95)
10 T2B **Alternate Full Rounds**
May 16 2019
It's been an awesome week! Lets keep up the great work! 2x BW Warm up WOD 14 AMRAPs 7 Muscle Ups
30 Wall Balls
60 Double Unders
- Rest 2 Min - 20 DB Snatches (50/35)
30 Box Step Overs
40 Sit Ups
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DB Finisher
4x 15 Curls (20s Rest)
4 Rounds
10 Lat Raises
10 Front Raises
10 Flys
10 Rows