Tuesday 04/30

WHAT'S NEXT?! Every year we complete Hero WOD Murph together as a community. We always plan to schedule this event the Friday of Memorial Day weekend. This year it will be on May 24th. Doors will open at 4pm with a 5pm start time. Check out the official Murph Challenge website below and if you're interested in supporting the Michael Murphy foundation you can make a donation or purchase their annual T-shirt!

https://themurphchallenge.com/?fbclid=IwZXh0bgNhZW0CMTAAAR2UzLz9XYWGkFSvJDQF0X3-2IqAFYvYsY9US3nuNzgJqacb954-AM9dkvM_aem_AfiJnIn86yAG9XMRNy3hItKggrPVZIHsWL4FNk60q0YJURFe_Mavcu70Rpvyc_eFM10Fio_VLPaTXltzO1r-theW

WOD - OTM x 20 mins (5 RDS)

  • Min 1 = 3 Deadlifts (275/185)

  • Min 2 = 10 Strict Pull ups

  • Min 3 = Max Cal Row

  • Min 4 = 1:00 Rest

Mid-line - 12:00 Clock Complete

  • 2:00 L-Hang / 4:00 Tuck Hold

  • Every drop = 12 Hollow Tucks

Monday 04/29

Congratulations to all of our athletes who competed this Saturday at the Spring Fling ! We saw SO many PRs. Thank you all for the continued support here with us to keep hosting fun events with you!

Body Armor - OTM x 12 mins

  • 10 Banded pull aparts ea.

  • 10 Bird dogs ea.

  • 50 ft Handstand Walk

  • :30 Wall Sit

WOD - 3:00 AMRAP + 1:00 Rest x 4 RDS

  • 4 Wall walks

  • 50 DU

  • Max Wallballs (20/14)

Friday 04/26

TOMORROW! Our annual competition the Spring Fling is here ! No regular classes. Sundays schedule will still remain the same.

Athletes please be here, checked in, and ready to go by 8:40am for our mandatory briefing. Doors will open at 8:00am and workout 1 will begin at 9:00am sharp! We expect to be done and handing out awards by 1pm .

Spectators are welcome !

SF24 WOD 2 a two part workout ✌🏻🌊 Part 1 = 100 Cal Row (5:00 cap) Score total time or total reps. Part 2 = Total reps of synchro burpees + thrusters. Please review all standards by watching our videos on social media before coming down to compete Saturday 🙌🏻 Workout 3 will be released later today.

WOD - OTM x 30 mins

  • Min 1 = 15/12 Cal Row

  • Min 2 = 20 Push ups

  • Min 3 = 10 Strict T2B

  • Min 4 = 20 G2OH (45/25)

  • Min 5 = 20 Groiners

Thursday 04/25

WOD 1 for Spring Fling has been released on our social media! Each partner will have 7:00 to establish a 1RM Back Squat. Please watch the entire video to learn more about standards and rules. Keep checking back for workouts 2 & 3!

Saturday 04/27 - Doors at 8:00am , mandatory athlete briefing 8:40am , workout 1 begins 9:00am sharp!

Body Armor - OTM x 12 mins

  • 8-10 Ring Dips

  • 10-12 Bent Over Barbell rows

  • :20 on + :10 off x 2 Glute Bridge Hold

WOD - 4 RFT

  • 30 DU

  • 15 DL (155/105)

  • 10 Push Jerks