Monday 05/23

A HUGE thank you to all our volunteers that came down Saturday for our big spring cleaning. We appreciate all your help and support!

This Friday the 27th we will be hosting our annual “MURPH” event. We will open at 4:30pm with a 5:00pm start. This will be the only time we’re open that day.

Strength- Every 2:00

  • 5x5 Back Squat @ 75% of 1RM

WOD- 20 min AMRAP

  • 20 Burpees

  • 30/25 Cal Row

  • 40 Sit ups

  • 50 Air Squats

Friday 05/20

Schedule reminder : Saturday closed for cleaning and maintenance. Sunday regular schedule- 8am class and Open Gym 9am-11am

Body Armor- 4RNFT

  • 7-10 Ring Rows

  • 12 DB Floor Press

  • :20 Side Plank ea

  • 6 Tempo goblet squat (:05 decent)

WOD - For Time

1-2-3-4-5-6-7-8-9-10

  • Lateral Burpees

  • Overhead Squats (115/85)

  • Pull ups

ThuRsday 05/19

Warmer weather is here (to stay we hope!) which means more time outside on the road within wods. PLEASE take caution when pulling in and out of the parking lot for classes.

Strength- Every 90s x 6

  • 3 Push Press

  • Build based off feel

PARTNER WOD - 3 RFT (one partner working at a time)

  • P1: 500m Row

  • P2: 30 KB Swings (53/36)

  • P1: 30 Box Jump Overs (24/20)

  • P2: 500m Row

  • P1: 30 KB Swings

  • P2: 30 Box Jump Overs

Wednesday 05/18

This Saturday- we will be closed due to cleaning and maintenance.

Sunday will resume with our normal schedule - 8am class followed by open gym 9am-11am

Strength- Every 2:00

  • 5x5 Back Squat @ 70% of 1RM

WOD- 5:00 AMRAP 5:00 Rest x 3 sets

Set 1: 100 DU Buy in

  • 12 T2B

  • 12 Thrusters (95/65)

Set 2: 100 DU Buy in

  • 9 T2B

  • 9 Front Squats

SET 3: 100 DU Buy in

  • 6 T2B

  • 6 Squat Clean Thrusters

Score = Total T2B + Barbell mvt