Workout of the Day WARM-UP & GYMNASTICS: BANDED SHOULDER WARM-UP 1 SET ME C2B / PULL-UPS / UNDER BAR RING ROWS WOD: EMOM 18 MIN 1: 10 C2B / PULL-UP MIN 2: 15 / 10 CAL ROW MIN 3: 2 STRICT + 4 KIPPING HSPU THEN… IMMEDIATELY INTO 2K ROW FOR TIME AFTER EMOM 18 […]
Workout of the Day WOD: AND YOU THOUGHT YOU WOULDN’T SEE HER FOR ANOTHER 6 – 12 MONTHS. SHE’S BAAAACK, AND WITH A VENGEANCE… “ AIR FRAN” 21 – 15 – 9 THRUSTERS PULL-UPS ASSAULT B IKE STRENGTH: 1 RM OHS, FROM RACK GYMNASTICS: 1 ME SET TTB UNBROKEN OPTIONAL WORK: 5 x 15 GHD SIT-UPS
Workout of the Day WARM-UP: 2 ROUNDS OF… 20 GREEN BAND GOOD MORNINGS 15 GOBLET SQUATS 10 LUNGE, EACH LEG 250M ROW STRENGTH: BACK SQUAT, 1 RM ME STRICT HSPU OR STRICT PUSH-UPS WOD: AMRAP 10 10 BJO (24/20″) 10 KBS (#70/53) 10 WB (#20/14) 10 GHD / PVC SIT-UPS
Workout of the Day WOD: PARTNER STYLE… 2K ROW 30 STRICT HSPU 45 FS (#115/75/52) 60 PULL-UPS 75 DU EACH REST 3 MIN, THEN REPEAT…
Workout of the Day WOD: WE’VE BEEN HANGING OUT WITH “THE GIRLS” ON THURSDAYS. THIS WEEK, MEET “BARBARA”… 5 RFT OF, REST 3 MINS BETWEEN ROUNDS… 20 PULL-UPS 30 PUSH-UPS 40 SIT-UPS 50 SQUATS
Wellness Wednesday… It’s June, it’s summer and bathing suit season, you want to spend your time doing things you enjoy…not cooking, meal prepping to fuel your workouts and doing dishes (I mean, if that’s what you enjoy, then more power to you). If you’re just not feeling the whole meal prep thing, want some healthy […]
Thanks to everyone that came out to do the HERO WOD, Murph, on Memorial Day! Great job honoring our fallen military heroes! Workout of the Day GYMNASTICS: STRICT PULL-UPS, 3 (SETS) x 8 (REPS), WEIGHTED HAP DB ROWS, 4 x 10 WIDE GRIP BARBELL ROW, 4 x 10 WOD: 5 RFT… 5 S2OH […]
Today we honor those men, women and K9s (they did their part, too) of our armed forces who served our country and are no longer with us. We remember those who served and passed on in their later years, and we remember those who gave the ultimate sacrifice for our country and our freedoms. […]
Workout of the Day WOD: 15 – 12 – 9…TEAM WOD – PARTNER A GOES THROUGH WHOLE COUPLET, THEN PARTNER B GOES SNATCH (#95/65) BURPEE OVER BAR 12 – 9 – 6 FRONT SQUAT (#185/115) C2B 9 – 6 – 3 DEADLIFT (#275/205) MU OR WALL CLIMB
ANNOUNCEMENTS & REMINDERS: MEMORIAL DAY WOD – Monday, May 30th: Team Murph, 9 AM only. Come out for our Memorial Day WOD to honor fallen Navy Lieutenant Michael Murphy. If you don’t know the background story behind MURPH, head HERE to read up on it to see why we perform it on Memorial Day. Workout […]
