Tuesday 05/28

This Friday 05/31 is trivia night! Come on down for an amazing night and for a good cause! We have some incredible raffle baskets lined up too. All are welcome, no registration needed. This will be a cash only event. All classes this day will still be on.

Strength - Every 90s x 6 Sets

  • 3-3-3-3-3-3 Deadlifts

  • Begin about 60-65% and build

  • Tap and go sets

WOD - 6RFT

  • 12 Deadlifts (155/105)

  • 9 Burpees

  • 200m Run

Monday 05/27

8am class only today

Thank you to everyone who came down for our annual Murph event this past Friday. What an amazing turn out!!!

Gone but never forgotten. 🇺🇸

Partner Hero WOD - “Holleyman”

40 RFT: “you go + I go” style

  • 5 Wallballs (20/14)

  • 3 HSPU

  • 1 Power Clean (225/155)

Friday 05/24 - Hero WOD Murph

Today - no regular classes. Doors will open at 4pm and we will come together at 4:45pm for our national anthem. At 5pm the non vest heat will begin and 10 minutes after then the vest heat will start. Feel free to hang around afterwards and cool down with a few cold beverages !

This weekend we will have a normal schedule.

Monday - Memorial Day - 8am class only

“Greater love hath no man than to lay down his life for his brothers”

HERO WOD MURPH - “BODY ARMOR”

For Time

  • 1 Mile Run

  • 100 Pull ups

  • 200 Push ups

  • 300 Squats

  • 1 Mile Run

Weighted vest (20/15)

Thursday 05/23

Tomorrow is our annual Murph event ! There will be NO regular classes. We will be opening at 4pm for you all to settle in and start warming up. Around 4:45-4:50pm we will come together for our national anthem. At 5pm the first heat will start and 10 minutes later those wearing a vest will begin. Please feel free to hang around afterwards to cool down with any beverages or snacks !

Body Armor - 4RNFT

  • :20 Side Plank ea.

  • 10 Single leg glute bridges

  • 25 Hollow Tucks

  • :30 Wall sit

WOD - For Time

  • 750m Row

  • 200ft Bear Crawl

  • 50 Plate G2OH (45/25)

  • 200ft Bear Crawl

  • 750m Row