MONDAY'S HOLIDAY SCHEDULE: 8:00 & 9:15AM CLASSES ONLY ​​WORKOUT Of the DAY STRENGTH: NA WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Work on a strength or skill or make up a WOD from the week!   Team Training: Rest Day Mobility May Squat Challenge: 25 minutes Post in comments below.    Read more

Details for TODAY's MURPH Event: PARKING will be allowed in the following locations:  Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. DOORS OPEN at 8:45am (No open gym in the early AM) HEAT ASSIGNMENTS: Heats times with 20-25 spots will be posted on the main white board in 15 minute increments.  You will sign up for whichever heat time works best for you when you arrive. WELCOME, WARM-UP & NATIONAL ANTHEM will begin promptly at 9:15am BBQ will directly follow finish of final heat's workout! T-SHIRTS will be available beginning FRIDAY! MONDAY'S HOLIDAY SCHEDULE: 8:00 & 9:15AM CLASSES ONLY ​​WORKOUT Of the DAY STRENGTH: NA WOD: [ MURPH ] 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run Team Training: Follow Class Mobility May Squat Challenge: 24 minutes Post in comments below.    Read more

Details for Saturday's MURPH Event: PARKING will be allowed in the following locations:  Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. DOORS OPEN at 8:45am (No open gym in the early AM) HEAT ASSIGNMENTS: Heats times with 20-25 spots will be posted on the main white board in 15 minute increments.  You will sign up for whichever heat time works best for you when you arrive. WELCOME, WARM-UP & NATIONAL ANTHEM will begin promptly at 9:15am BBQ will directly follow finish of final heat's workout! T-SHIRTS will be available beginning FRIDAY! MONDAY'S HOLIDAY SCHEDULE: 8:00 & 9:15AM CLASSES ONLY Julie G ​​WORKOUT Of the DAY STRENGTH: FS 1.1.1.1.1. WOD: [ Rock'n ] 50-40-30-20-10 Hollow Rock Arch Body (10 min cap) Team Training: Follow Class Mobility May Squat Challenge: 23 minutes Post in comments below.    Read more

Details for Saturday's MURPH Event: PARKING will be allowed in the following locations:  Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. DOORS OPEN at 8:45am (No open gym in the early AM) HEAT ASSIGNMENTS: Heats times with 20-25 spots will be posted on the main white board in 15 minute increments.  You will sign up for whichever heat time works best for you when you arrive. WELCOME, WARM-UP & NATIONAL ANTHEM will begin promptly at 9:15am BBQ will directly follow finish of final heat's workout! T-SHIRTS will be available beginning FRIDAY! This is how you avoid the sweat monster! ​​WORKOUT Of the DAY STRENGTH: 8 min DL Build Up to 3rm then OTM x10 Odd= 3 DL Even= 5 HSPU   WOD: [ Cybernetics ] 5 Power Cleans 25 Double Unders (50 Singles) 10 min AMRAP L1: 155/105 L2: 115/75...Read more

Always run up! ​​WORKOUT Of the DAY STRENGTH: None. WOD: [ Partner Intervals ] Run 800m x 4 Row 1k x 4 then 20 Sit-ups (Strict) 20 Leg Tosses x 8 sets Team Training: Active recovery day. Mobility May Squat Challenge: 21 minutes Post in comments below.    Read more