WOD “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53)

CONGRATULATIONS to Susie Smith!  After 34 years of teaching she is “graduating” from her profession!  Thank you for guiding and caring for our children, you’re presence will be missed in the classroom. WOD 12 Rounds: Every 40 Seconds – 1 Power Clean (60%) Rest 4:00 12 Rounds: Every 40 Seconds – 1 Power Snatch (60%) […]

OPEN GYM 5:30-6:30AM OLYMPIC LIFTING 5:30-6:30PM  Memorial Day Murph is almost here! Monday, May 31, we will NOT be running regular classes. The schedule will run as an open gym setting from 7-9am. The WOD will be – Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *This year […]

WOD 21 – 15 – 9: Deadlifts (225/155) 400 Meter Run COMP WOD 1. Conditioning 21-15-9 Dead Lifts, 225/155 400m run after each set. 2. MidLine/Row Conditioning 3 RFT: 30 Calorie Row 30 Situps 30 Supermans 3. Stamina Builder (if there is time) 2 minutes of Double unders rest 2 minutes 2 minutes of Double […]

WOD 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters (75/55) COMP WOD Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, […]