“75% Emotional, 25% Physical”

A huge thank you to everyone who came out Friday night for our Murph event! We had such a fun packed house!

Body Armor- 3RNFT

  • 30 Glute Bridges

  • 200m KB carry

  • Rest 1:00

WOD- For Time

  • 50-40-30-20-10 Sit ups

  • 25-20-15-10-5 Cal Row

  • 10-8-6-4-2 Deadlifts (275/185)


Memorial day


8am wod only today-

Take a minute today to remember why we get to enjoy this three day weekend.

“Greater love hath no man than this, that a man lay down his life for his friends.” -John 15:13

To all who have served, or are currently serving… thank you.

WOD- Teams of 3 - 25 min AMRAP

  • Partner 1= 100m Prowler Push

  • Partner 2= Max Shoulder-2-OH (135/95)

  • Partner 3= Max Cal Row

  • After each partner completes every station - Rest 1:00


Our Murph Day is finally here. Doors open at 5pm with a 5:30pm start! This will be the only time we are open. Partition reps as needed (except runs). If this is your first Murph we high suggest completing half. Feel free to bring refreshments and hangout with us afterwards to celebrate this brutal workout yet a beautiful remembrance in honor of a hero.

LoveStruckByTwo will be here with a pop up shop! Limited Undertow pieces will be available!

Also Ascent protein will be here too!

Saturday- normal schedule

Sunday- Open gym 9:00-11:00am

Memorial Day Monday- 8:00am wod only


Pop up shop

TOMORROW is our Murph event!! A few last details to keep in mind
- Modify the workout as needed, if this is your first time we highly suggest completing half
- If you have a vest wear it for the wod (20lb males, 14lb females)
- Bring some refreshments for a post wod celebration (hey, you earned it!)
- A rep from Ascent protein will be there to answer questions and sample flavors
- LoveStruckByTwo will be holding a “pop up shop” with some limited Undertow pieces!!
- Doors open at 5pm with a 5:30pm anthem and kick off
- This will be the only time we are open for the day
- Most important HAVE FUN! This is a special community day that we are thankful to host each year!

Memorial Day Monday - 1 class at 8:00am - closed for the rest of the day

Strength - Deadlifts Every 90s

  • 1 set of 5 reps @ 70%

  • 3 sets of 3 reps @ 70-75-80%

  • 5 sets of 1 reps @ 80-85%-build based off feel

WOD - “Joker”

  • 1 —-> 10 T2B

  • 10 ——> 1 Deadlifts (225/155)