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)

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) - 6 Barbell Roll Outs 8 Barbell Curls 12 SDLHP - 5 Hex Bar Deadlifts 100' Farmers Carry 15 GHD Sit Ups (or WB SU) - 10 KB Halos 10 ATW 20 SA KBS

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

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

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

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

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

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)

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**

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 -- -- DB Finisher 4x 15 Curls (20s Rest) 4 Rounds 10 Lat Raises 10 Front Raises 10 Flys 10 Rows