WOD 5/16/19

ANNOUNCEMENT!! We will be hosting our annual Murph workout on the basketball courts at the Racquet Club on Monday, May 27 from 8-10 AM. Stick around afterward for swimming, food, and festivities (including a bounce house and DJ)! Bring your friends and family –...

WOD 4/1/19

strength: bench press (65×3, 70×3, 75×3+) WOD: 21 burpee box jumps 9 cleans (95/65) 15 burpee box jumps 15 cleans 9 burpee box jumps 21 cleans post: 800 m run for time

WOD 3/20/19

Strength: Power Clean 70%x2, 75%x2, 80%x2, 85%x2   WOD:12 Min EMOM 10 Cal Bike 2-3 Rope Climb 14 Cal Row 3-4 Wall Walk   Post: 3×12 GHD Situps GHD BAck Extensions

WOD 3/7/19

Today is active recovery day in prep for 19.3. Those of you participating in the Open, take today nice and slow.   WOD: 3 Rounds – Work for 30 Seconds, rest for 15 Seconds, and move to the next exercise Squats Burpees Jumping Lunges Pushups High Knees Plank...

WOD 1/9/19

Strength: Deadlift Max Day!! WOD: 9 Min AMRAP 15 KB Swings 10 Pull-ups 5 HSPU Post: 3 Rounds- 12 Good Mornings 12 Med Ball Ham Curls