Details for Saturday’s MURPH Event: –>Individuals doing WOD chipper style have the option to start at **8am** (gym will open at 7:30) –>All others please plan on arriving at **9:30am**  for the WELCOME, WARM-UP & NATIONAL ANTHEM  and 10am sharp start time. BBQ will immediately follow from **11am-1pm**. Please bring a dish to share. PARKING will be allowed...Read More

Mark at the Bonefrog Challenge WORKOUT OF THE DAY: STRENGTH:3 Pull-ups OTMEM x10 min WOD: [ Sharp ] 21-15-9 of- BJ KTE KBS (12 min Cap) L1-24/20, KTE, 70/53 L2/M-20/14, KTE 44/35 L3-14/Plate, Knee Raise, 35/18 Cardio Buy-Out: 30 min – WOD time Post scores in comments below.Read More

Congratulations to Patty and Karen for kicking but at the 5K run for education this past weekend! WORKOUT OF THE DAY: STRENGTH:Bench Press 80% of 1RM 5.5.5.5 (Across)+1ME WOD: [ Lemon ] 1.1.2.2.3.3.4.4….of- Burpee Power Clean L1-135/95 L2/M-115/75 L3-95/55 10 min AMRAP Cardio Buy-Out: 20 min Post scores in comments below.Read More

WORKOUT OF THE DAY: STRENGTH: B Squat 80% of 1rm 5.5.5.5 (Across)+1ME (max effort set) WOD: [ Rochelle ] Run 400m 15 Pull-ups 15 F Squats x 3 rds 15min Cap L1-95/65 L2/M-85/55 L3-65/35 Cardio Buy-Out: 30 min- WOD time Post scores in comments below.Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Come join coach Matt for Open Gym 9:15-10:15am. Post scores in comments below.Read More

Good Luck to our EXP Athletes racing the Bone Frog Challenge today!! WORKOUT OF THE DAY: STRENGTH: None WOD: [ Coach Dave Special ] You’ll have to show up to see what’s in store! Post scores in comments below.Read More

WORKOUT OF THE DAY: STRENGTH: Power Snatch 5x5rm WOD: [ Eco ] Run 1 Mile (8min Cap) Then in any order: 100 Wall Balls 100 Push-ups 18min Cap L1-20/14 to 10′ L2/M-run 4 laps, 75 WB 14/10#, 75 Push ups L3-run 3 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups. Cardio Buy Out: 30...Read More

WOD & WINE was a great success! Thank you to everyone who came! WORKOUT OF THE DAY: STRENGTH: Rope Climb practice For 10 minutes either work on Rope climbing techniques or perform a 10 min OTMEM of 5-7 Strict V-rows WOD: [ Hancock ] 3 person Team 4,000m Row Max Sit-ups Tire Drag 300Ft (2...Read More

EXP TRUCKER HATS!! Pre-Order by this FRIDAY 5/15- $20 each Order yours in comments below! WORKOUT OF THE DAY: STRENGTH: Strict Press 5x 1rm WOD: [ Trucker ] 5 PJ 5 Squat Cleans 5 Bupees 10min AMRAP L1-135/95 L2/M-95/65 L3-65/45 Cardio Buy Out: 20 minutes Post scores in comments below.Read More

Congratulations to Angela for taking 2nd place at the Ashby 5K last weekend!  SPRING HOODIE SALE! Get your hoodie while they last!  –>Zip Ups $46 –>Pull Overs $36 WORKOUT OF THE DAY: STRENGTH: Testing : Max Strict Pull-up WOD: [ HELEN ] 400m Run 21KB Swings 12 Pull-ups X 3 rds L1- 400m, 53/35, bw...Read More