Mobility, Mobility, Mobility!!!!!!! Take the time to work on this part of your fitness.

WOD: 3 min AMRAP: 3 power snatch 7 wall ball 3 power clean 7 pull-ups 5 rds 1 min rest between rds

Strength:  ALL Speed DL 6x1x 60% Conjugate: A1:  Banded  Bench 5x3x 50%+purple or red bands A2:  Two handed KB bent over rows 5x10x 55/70# B1: Explosive push-ups 3×10 on 45# plates (stack 2 on each side) B2: Rack band pulls 3×20 (put band ar... Continue Reading

Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *You may break up pull ups, push ups, and squats however you want as long as you complete all the reps. This may be done as a team or individually.

We are closed MONDAY to honor Memorial Day…Howerver Coach Trotter has offered to open the gym @ 9am for any of those that would like to take on MURPH 1 mile run 100 Pull ups 200 Push ups 300 Body Squats 1 mile Run *The pull ups, push ups & squat... Continue Reading