a. Bicep Curl to Arnold Press 3×10-15 per arm b. Straight Leg Deadlift 3×20 Then……. AMRAP 8 Minutes 20 KB Taters 10 Burpees over KB Then…No rest between AMRAP 8 Minutes 20 KB Hang Power Clean 10 Burpees over KB No Equipment WOD AMRAP 8 Minutes 20 Jumping Lunges 10 Diamond Pushups Then…… No Rest AMRAP 8 Minutes 20 Jumping Squats 10 Plyo Pushups      Read more

Single Leg weighted Wall Sit : 3 x :30/ leg Single arm high pulls: 3 x 10-15   Then…. 12 Min Ladder: (2-4-6-8-10….)  Alt DB Snatch Alt Weighted Step-up ———————————————————— No Equipment WOD  12 min ladder (2-4-6-8….) Alt Lunge Burpee      Read more

Murph Recovery Day 4 Rounds-Everyone changes stations together 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Annie 50-40-30-20-10 Double Unders Sit Ups No Equipment WOD: 4 Rounds- 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Line Hop Annie 50-40-30-20-10 Line Hops Sit Ups  Read more

We will not be having virtual classes today.  Please join us in remembering those who have given their lives for us by participating in the appropriate version of Murph for you. Murph 1 mile run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run or No Equipment Murph 1 Mile Run 100 Pushups 200 Sit Ups 300 Air Squats 1 Mile Run or Varied Murph 10 Minute Walk or walk/jog combo 10 Rounds 5 Pushups 10 Sit Ups 15 Air Squats 10 Minute Walk or walk/jog combo    Read more

8 am Yoga with Brantlee Then…. Endurance WOD: In 12 Minutes Run as far as you can Then….. AMRAP 12 Minutes 20 Jumping Jacks 30 Mountain Climbers 40 Double Unders Then….. EMOM 12 Minutes 5 Burpees + 50m Sprint  Read more