• 7 June 2018

    Thursday June 7th, 2018

    STRENGTH:
    6x3 Romanian Deadlift @80% BS Max

    WOD:
    15:00 EMOM
    Odd: 50 Double Unders
    Even: 13 Burpees


  • 8 June 2018

    Friday June 8th, 2018

    STRENGTH:
    Strict Press
    6x6 @ 75%

    WOD:
    3 Rounds for Time
    9 Muscle-Ups
    36ft Handstand Walk
    36-45-54 Single Leg Squats
    36ft Handstand Walk

    ACCESSORY:
    3x1:00 Farmers Carry Hold


  • MURPH

    Thank you to all who came out Monday and participated in Murph. 

    Thank you to all who have served, before our time and after. 


  • 28 May 2018

    Monday May 28th, 2018

    Memorial Day "Murph" 

    1 Mile Run
    100 Pullups
    200 Pushups
    300 Air Squats
    1 Mile Run
    Women wear a 14# Vest
    Men wear a 20# Vest


  • 29 May 2018

    Tuesday May 29th, 2018

    STRENGTH:
    4x20 Wide Feet Glute Bridges w/ band
    20 Narrow Feet Glute Bridges

    ACCESSORY:
    1:00 Plank
    :30 Side plank each side
    Rest 1:00
    3 Rounds

    WOD:
    "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    FINISHER:
    100 Bench Back Extensions


  • 30 May 2018

    Wednesday May 30th, 2018

    STRENGTH:
    1 Rep Max Clean and Jerk

    WOD:
    5 Rounds
    250m Row
    Rest as Needed

    FINISHER:
    100 Banded Cross Pulls Each Side


  • 31 May 2018

    Thursday May 31st, 2018

    STRENGTH:
    3 Rounds
    1:00 Max Effort Ab Rollouts
    10 GHD Raises (parallel to vertical)

    WOD:
    18:00 AMRAP
    15 Calorie Airdyne
    12 DB Push Press (50/35#)
    30 Air Squats


  • 1 June 2018

    Friday June 1st, 2018

    STRENGTH:
    3x8 Strict Pullups

    ACCESSORY:
    5x20 Lat Pull Downs

    WOD:
    3 Rounds
    1:00 Sumo Deadlift High Pulls (95/65#)
    1:00 GHD Sit-ups
    1:00 Thrusters (95/65)

    FINISHERS:
    100 Tricep Extensions


  • 21 May 2018

    Monday May 21st, 2018


    STRENGTH:
    Sumo Deadlift Heavy 20-rep

    ACCESSORY:
    3x10 Back Ext

    WOD:
    3 Rounds
    50 Medball Cleans (20/14#)
    800m Run

    FINISHER:
    100 Banded Good Mornings


  • 22 May 2018

    Tuesday May 22nd, 2018

    STRENGTH:
    Underhand Bent Over Barbell Row 3x12

    ACCESSORY:
    Standing Banded oblique Twists - 4x25 each side

    WOD:
    For Time
    50 Handstand Pushups
    50 Toes-to-Bar
    50 Calorie Bike
    50 Dumbbell Box Step Overs (24/20")
    50 Right arm DB Overhead Lunges (70/50#)
    50 Left arm DB Overhead Lunges

    FINISHER:
    800m Sled Drag, 1/2 forwards 1/2 backwards


  • 23 May 2018

    Wednesday May 23rd, 2018


    STRENGTH:
    2 Position Snatch
    5x3 @60%

    WOD:
    For Time
    2 Rounds of
    10 Snatches (175/125#)
    12 Burpees
    Then
    2 Rounds of
    10 Snatches (115/75#)
    12 Burpees

    FINISHER:
    200 Bent Over Pull Aparts


  • 24 May 2018

    Thursday May 24th, 2018

    STRENGTH:
    6x3 Deadlift @80%

    WOD:
    4 Rounds
    15 Pike Push Ups
    9 Power Cleans (155/105#)
    13 Front Squats (155/105#)
    10 Strict Pullups


  • 25 May 2018

    Friday May 25th, 2018

    STRENGTH:
    DB Bench Press 5x10, off of heavy 10-rep

    ACCESSORY:
    Standing Heavy Band Crunches 4x30

    WOD:
    "Helen"
    3 rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull-ups

    FINISHER:
    100 Rear Delt Flys


  • 14 May 2018

    Monday May 14th, 2018

    STRENGTH:
    Push Press - 7x3

    ACCESSORY:
    GHD Face Up Hold - :30sec
    GHD Face Down Hold - :30sec
    3 Rounds

    WOD:
    For Time
    21 Dumbbell Thrusters (50/35#)
    400m Run
    18 Dumbbell Thrusters
    400m Run
    15 Dumbbell Thrusters
    400m Run

    FINISHER:
    4x20 Chest Supported Dumbbell Row


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