No regular classes today Open Gym from 8-10am *Please allow enough time to complete your workout! “The Murph” 1 mile run 100 Pull ups 200 Push ups 300 Squats 1 mile run Do Not let this high volume workout scare you. There are several ways to break this up! Option 1: 1 mile Run 20 […]

Teams of 3: For Time (30 Minute Cap): 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 65/45 Calorie Assault Bike/ 90/60 Calorie Row 60 Power Snatches, 60 Thrusters (95/65) 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80) 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 30 […]

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run OR Mini “Murph” For time: 800m run 50 pull-ups 100 push ups 150 squats 800m run Alternative WOD AMRAP x 15 10 KB SDHP 10 Med Ball Situps 10 Box Jumps 10 Med Ball Squat Clean PUREFIT AMRAP x 12 […]

Power Snatch 10 min to work up to a heavy single 3 Rounds For Time: 500 Meter Row or 28/20 cal on Assault Bike 400 Meter Run Rest 3 Minutes Between Rounds PUREFIT: 3 Rounds for Time: 400 M Row or 15 cal Bike 10 Wall Ball Situps 200 M Run/Walk Rest 2 Min Between […]

Mobility/Open gym 5:30 a.m. Open gym/Gymnastics 5:30 p.m.