WOD

***Reminder there will only be one class at 9am**   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed... Read More

***Reminder Monday Memorial Day we will have only one class at 9am.     Teams of 2. 2k Buy In ~then 100 Deadlifts  185, 130... Read More

*Memorial Day we will have one class only at 9am.  See everyone there for a great big class!     AMRAP 5 10 Shoulder to... Read More

1 Mile Run Rest 1 Minute 200m Run Rest 3 Minutes 800m Run Rest 1 Minute 200m Run Rest 3 Minutes 400m Run Rest 1... Read More

Snatch 3×2 @ 80 2×1 @ 85 3×1 increasing   Strict Press week 5 base off 100% of 1RM 5 @ 65% 5 @ 75%... Read More

1) Back Squat  week 5 base off 100% of 1RM 5 @ 65% 5 @ 75% 5+ @ 85% 5 pause @ 65% 5 pause... Read More

5 Rounds 2:30 Minute rounds.  Rest equal time between rounds 200m Run 12 Box Jumps 24, 20 (non games standard) Max Kettlebell Swings with remaining... Read More

For Time 21-15-9 Push Press (135, 95) Pullup 800M Run 9-15-21 Deadlift (135, 95) Pullup    

Deadlift  3×1 @ 80%  2×1 @ 85%   For Time.  Cap 10 minutes 30-20-10 Wall Balls (20, 14) Box Jump (24, 20) V Sit Ups... Read More