Category: Uncategorized

WOD – 5/22/2017

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

WOD – 12/16/2016

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 …
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WOD – 10/31/2016

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

NO CLASSES SATURDAY!

Come check out the Freedom Games!  First workout starts at 9am! HOME WOD 5k Run

WOD – 5/28/2016

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 …
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WOD – 5/16/2016

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.


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