WARM UP Joint Rotaions Shoulder Pass Through 10min AMRAP of 5 Pull ups (strict) 10 Push ups 15 Air Squats WOD 5 rounds, 1 min per station, of: Deadlift, 185/135 lbs Push-up Strict Knees-to-elbows Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop […]
WARM UP 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout. WOD Row (calories)s : Max cal in 1min x 3 Ring Rows 3x Max Rep unbroken (supine) Rest as needed between sets. Then 4 rounds for time Level III (3) […]
WARM UP 20 Burpee Sprint For time WOD Complete 5 rounds for time: 15′ Rope Climb – 2 Reps 225/155 lb Back Squat – 8 Reps Handstand Push Up – 9 Reps Post times to comments. You MUST wear long socks if your climbing the rope!
WARM UP Roxanne Burpee Warm Up This is not a timed workout. WOD Complete as many rounds as possible in 10 mins of: 10 Burpees 20 Wall Balls, 20/14 lbs STRENGTH Shoulder Press 1-1-1-1-1-1-1, using heaviest weight per set Weighted Pull-up 1-1-1-1-1-1-1, using heaviest weight per set
OPEN GYM FRIDAY Make up a workout you missed or Smash a Girl WOD or Hit a Hero WOD or Deadlift 10-5-3-1-1-1-3-5-10 Use the heaviest weight you can for each set. Rest as needed between sets.
The Gym WILL BE CLOSED Friday Night May 15 (regular classes open 5:30am 9:30-12:30pm ) Saturday May 16th CLOSED We will be sending athletes to the NLI Classic Theresa Brent Meagan Olivia Dion Kevin PLEASE come and cheer on your gym! WARM UP Joint Rotations Shoulder Pass Through 5 min warm up Dynamic 5 min […]
Please get Registered for our 7th Annual Memorial Day Murph We will have Food for sale Vendors with awesome stuff for you to check out and LOTS of prizes for competitors! Kids will have their own workout sMurph! REGISTER HERE! FREE 8:00am Class! BRING YOUR FRIENDS AND FAMILY!!!!!!!! WARM UP Group Warm up WOD MURPH […]
Murph Training! I will be programming workouts to prepare you for the Murph Register for our 7th annual Memorial Day Murph HERE WARM UP Group Warm up WOD 8:00am (Free Child Care) 5 Rounds for time of: 400m run 4 rounds of ‘Cindy’ 9:00am (all our welcome) This is an advance class Be prepared […]
This is a brutal one! Looks are deceiving … You can do 1/2 of this (15 rounds) if you choose to scale Let’s get after it people! Our 7th Annual Memorial Day Murph is Mon May 25th 9:00am We will have a Kids Smurph event and tons of prizes, vendors and food! Get registered HERE […]
FREE 8am Child Care WARM UP Group Warm up WOD For time: Row 30 calories 30 burpees, jumping over the barbell 135/95-lb. hang cleans, 30 reps