WOD

Sunday Schedule : 9am class 10am class 10a-12p Barbell class/p> Every 6min. X 5 Rounds: 12/9 Cal Row 10 Rep DB Bench Press 50/30+ 200m Run/Bike .3 10 DB SkullCrushers on the ground 25/15+ 12/9 Cal Ski 10 SDHP’s 95/65 Rest 2min. 5min. AMRAP: 15 Heavy KB Swings 70/53+ 10 Slam balls 30/20   Happy...

12th. Yoga with YeSenia Sia Mora at 12pm.  If you have a yoga mat bring it.   Warm-up B Get as far as possible in 35min... Only 1 person works at a time. Teams of 2. 3 Rounds: 25 Thrusters 95/65 25 Power Cleans 4 Rounds: 50 Push-ups 2 Legless Rope Climbs 5 Rounds: 20...

12th. Yoga with YeSenia Sia Mora at 12pm. We are capping the class to 12-15 members. Please reserve your spot by clicking on this link and putting your name on the list HERE.??‍♂️ MEMORIAL DAY MURPH: Monday, May 28 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have...

12th. Yoga with YeSenia Sia Mora at 12pm. We are capping the class to 12-15 members. Please reserve your spot by clicking on this link and putting your name on the list HERE.??‍♂️ MEMORIAL DAY MURPH: Monday, May 28 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have...

12th. Yoga with YeSenia Sia Mora at 12pm. We are capping the class to 12-15 members. Please reserve your spot by clicking on this link and putting your name on the list HERE.??‍♂️ MEMORIAL DAY MURPH: Monday, May 28 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have...

May 12th. Yoga with YeSenia Sia Mora at 12pm. We are capping the class to 12-15 members. Please reserve your spot by clicking on this link and putting your name on the list HERE.??‍♂️   Today is only as good as you make it. Go hard on the cardio and earn your rest! General Warm-up...

Sunday schedule: 9am Class 10am Class 10-12pm Barbell Class with Coach John   EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 15 Front Squats 75/55 Min 3: 16 Alt. DB Snatches 50/35 Min 4: 15/12 Cal Ski Min 5: 20 Sit-Ups Min 6: 50 Double Unders Min 7: Rest  

Warm-up A Then, Back Squat Every 2min. x 10 Rounds: 3 Back Squats *Share your weights quickly and only go as heavy as you can without failing and in the 2min. window. It's probably not going to be a PR day. *Please start light and build as gradually as you like. Then, 8min AMRAP: 8...