Murph Practice at 9am 5 Rounds 15 Pullups 20 Pushups 30 Air Squats 600m RunRead more

Open Gym Only 8am-11:30am Please join us at 9am for the 1 Mile Butterfly Walk with the Ciunci family Recommended Open Gym WOD: 20 Minute Sled Pull (use a weight you can constantly move with) *Every 3 minutes beginning at 3:00 perform 20 burpees*Read more

WWPF – 36 min AMRAP 50 DB Squat Cleans, 50’s/35’s 20 Alt Box Jumps, 24/20 30 Toes 2 Bar (switch every 5 / partner hangs) 40 DB Step-overs, 50’s/35’s (24″/20″ 20 Alt Box Jumps, 24/20 25 Synchronized T2B 30 DB Squat Cleans 20 Alt Box Jumps, 24/20 20 T2B (Switch every 5 / partner hangs) 20 DB Step-overs 20 Alt Box Jumps, 24/20 15 Synchronized T2B 10 DB Squat Cleans 20 Alt Box Jumps, 24/20 10 T2B (switch every 5 / partner hangs)Read more

15 Minutes to a Heavy Jerk Then…… 2 Rounds for Time 20 Push Press 95/63 300m Run 20 Front Squats 300m Run 20 Thrusters 300m RunRead more

Bench Press: 4 x 2 Strict Weighted Pull-up: 4 x 2 Then… 4 Min AMRAP 400m Run Max Ring Pull-ups 4 Min AMRAP 400m Run Max Ring Dips 4 Min AMRAP 400m Run Max Ring MU (modify w/burpee pull-ups) *2 min rest between AMRAP’sRead more