Friday 05/29

May 28, 2026 by Domenique DeRosa

Strength Day

Part 1 - Every 2:00

7 x 5 Back Squats
@ 70-75% of 1RM

Part 2 - Every 90s x 10 Sets

Sets 1-5 = 1 Clean + 1 Hang Clean
Sets 6-10 = 1 Clean
Build based off feel

Thursday 05/28

May 27, 2026 by Domenique DeRosa

NO 8:00AM CLASS TODAY.

All other classes will be on

Strength - Alt OTM x 4 Rounds

12 DB Bench Press
10 Bentover DB Row ea arm
10 Single leg glute bridges ea side

WOD - For Time

21-15-9

Push Press (115/85)
Box Jump Overs (24/20)

BUY OUT - 800m Run

Wednesday 05/27

May 26, 2026 by Domenique DeRosa

Save the date for our 10 year celebration!!!

Strength - Every 2:30 x 5 Sets

20 Sit Ups
10 KB suitcase DLs ea side

WOD - For Time

60/42 Cal Row
200 DU
60/42 Cal Row

Tuesday 05/26

May 25, 2026 by Domenique DeRosa

Thank you to everyone who came down to participate and hang with us during our annual Murph event! It was one for the books!

WOD - 12 min AMRAP

200m Run
12 Alt DB Snatch (50/35)
6 Lateral Burpees

Post WOD - 3 RNFT

200m KB WALKS

50m KB walk FR (L) + FC (R)
50m KB walk OH (L) + FC (R)
50m KB walk FR (R) + FC (L)
50m KB walk OH (R) + FC (L)
Rest 3:00 after every round

Monday 05/25 - Memorial Day 8am only

May 24, 2026 by Domenique DeRosa

8am class only today

REMEMBERING THOSE WHO GAVE THE ULTIMATE SACRIFICE 🇺🇸

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Hero WOD - Partner “Holleyman” 40RFT

You go + I go style

5 Wallballs (20/14)
3 HSPU
1 Clean (225/155)