STRENGTH Dumbell Step-Ups 3 x 12 Alternating at 100% of 10RM. Performed to a 24/20″ box. WOD “Nancy” 5 Rounds for Time: 400m Run 15 Overhead Squats 95/65
Naughty or Nice is this Saturday! Sign Up for the Fundraiser Competition HERE! Show up at 9am, WOD standards at 9:15am, Heat 1 at 9:30am. We will run heats every 12-15 minutes until everyone has gone. LOOK GOOD NAKED Challenge coming soon! Free for everyone! Goal is to create better eating and sleeping habits so …
STRENGTH Weighted Pull-Ups: 3-3-3 WOD AMRAP 15 Minutes: 15 Goblet Squats 53/35 10 Burpees 5 Strict Toes to Bar EXTRA Core
Come check out the Freedom Games! First workout starts at 9am! HOME WOD 5k Run
WE ARE CLOSED THIS SATURDAY AND SUNDAY. MURPH ON MONDAY AT 8AM, 9:30AM AND 11AM ONLY! HOME WOD Find the steepest hill you can find by your house and… 8 rounds NOT for time: Sprint the Hill (should take 30-45s at the most, don’t go longer than that) 10 Squat Jumps Walk to the starting …
7am and 2:45pm classes start on Monday, May 16th! New class times will only be on Monday, Wednesday and Friday. WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push-Ups (kipping allowed) Kettlebell Snatch 53/35 (10 per arm, 9 per arm…) 30 Double-Unders (3:1 Singles) EXTRA Core Post scores to TrainHeroic.