Category Archives: WOD

This will be a lighter/deload week in order to recover from Murph…then next week we will re-test our 1RMs on the back squat and the bench press! I’m looking forward to some big numbers!!! 

Join us on Memorial Day, Monday, May 29th at 930AM for a partner workout! Members… please feel free to bring anyone who would love to get a workout in with you. Or if you are looking to start your Memorial Day off with a workout, it is free and open to the public to join […]

Final week of Murph prep and a new “Revovery” option on Thursday (also to get ready for Murph).  Don’t miss out on Saturday’s Murph heats…sign up now and join us for the after-party cookout!

We’ve got a little bit of everything for you this week including a benchmark workout, past Open test with some post workout strength & Murph prep! Who’s ready for a great week?!

Hope you guys are ready for a great week ahead! 🙂 We know we are!

Oh boy do WE have a great week for you all! This week was our first coach collaboration on programming (since pandemic times)…I think you will enjoy what the coaching staff has come up with! Yay Teamwork!!! 💪

Old school “Nancy” on Tuesday and brand new movements on Wednesday/Friday! I can’t wait…see everyone on Monday!!! 😃

Strength…as far as the eye can see! Let’s get strong!!!

20-rep back squat and a team workout in one week?  Lucky!!!

We’ve got some benchmark girl workouts and options this week! Also getting that back squat primed… you MAY be seeing a 20 rep back squat next week 😉

Here is the programming for the week of March 27-March 31! 1RM Back Squat on Thursday!

WORKOUT (25 min) On a 25 min running clock… 10 min AMRAP: 15 medicine-ball clean (20/14) 20 crossover 25/18 cal bike Then… 2 min rest Into… 7 min AMRAP Then… 2 min rest Into… 4 min AMRAP *pick up where you left off (Score: Rounds/Reps)