

WODs Week of 5/29
MONDAY-MEMORIAL DAY MURPH (8am class only) 1 MILE RUN 100 PULL-UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN *Wearing a 20lb vest **May be...

WODs Week of 5/22
Monday: Focus: Deadlift (85%): Build to a heavy 2 rep max (for the day). Suggest rep scheme is 8,6,4,2,2,2 Metcon: 5 RFT 4 clean and...


WODs Week of 5/15
Monday: Focus: 10 min EMOM 1 Power Clean 1 Full Clean Metcon: 10 Minute AMRAP 10 Toes to Bar 10 hang cleans 115/75 Run 200m Buy out: 50...


WODs Week of 5/8
Monday: Focus: Bear Complex - Start at 50% of 1 rm push press and build each set 7 Rounds of: Power Clean Front Squat Push Press Back...


WODs Week of 5/1
Monday Focus: Back Squats 5x3 building to 85-90% then do one drop set of max reps at 65% Metcon: 4 Rounds of 200m run 15 KB snatches 10...