5/31/2023-WEDNESDAY WORKOUT

by | 31am524UTCWednesday | WOD

STRENGTH a1. Close Grip Bench X 3 X 10 Reps @30×2 a2. Plyo Pushups X 5 Reps x 4 Sets” METCON 21-15-9 cal Bike hspu rest As Needed not For Time For Quality 10-1 ub T2b

5/30/2023-TUESDAY WORKOUT

by | 29pm530UTCMonday | WOD

STRENGTH A. Heaving Snatch Balance X 3 X 3 b.mid Thigh Hang Squat Snatch 5 Sets X 1 Reps *all Heavier Than 3rm METCON 2 Rounds 1k Row 30 Db Snatch (50/35) *if This Db Is Light And You Feel You Can Go 70/50 Close To Ub Go For...

5/29/2023-MEMORIAL DAY MURPH

by | 29am509UTCMonday | WOD

Join us at 9am or 10am for our Memorial Day”Murph” workout 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile run *wear a 20Lb. vest if you have one

5/26/2023-FRIDAY WORKOUT

by | 26am502UTCFriday | WOD

STRENGTH Deadlift X 3 X 6(use Straps)@31×1 *hamstring Focus *build METCON 5-4-3-2-1 deadlift (275/185) ring Mu rest 3 Min 5-4-3-2-1 power Clean (225/155) bar Mu