WORKOUT OF THE DAY: STRENGTH: None. WOD: [ With a Partner  ] 1.5 mile run, alternating every 1 lap, 3000m Row, alternating 300m, 6min cumulative plank, add wt as needed, alternating every minute 35min CapRead More

WORKOUT OF THE DAY: STRENGTH: Bench 90-95% of 1rm 1.1.1.1 across WOD: [ Cloud 9  ] 40 D-unders 20 F Rack Lunges (10/side) 20 Bent over rows 20 P Presses x 4 Rds L1-95/65 L2/M-65/45 L3-singles x2, 45/35 15min CapRead More

WORKOUT OF THE DAY: STRENGTH:DL 90-95% of 1rm 1.1.1.1 Across WOD: [ 2min Drills ] Row Sit-ups KB (53/35) Hollow Rocks 2min rest x 2 Rds 20minsRead 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 7:00am Individuals doing the workout “chipper” style are encouraged to start at 7:30am Welcome, Group Warm-up & National...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join us at 9:15 for a fun WOD!  Read More

WORKOUT OF THE DAY: STRENGTH: DL 85-90% of 1rm 3.3.3.3 (Across)+1ME WOD: [ Mango ]  30 WB 15 PClns 20 WBs 10 PClns 10 WBs 5 P Clns L1-30/20 to 109′, 185/135 L2/M- 20/14 to 10/9′, 135/95 L3- 14/10 to 9′, 95/65 10min CapRead More

WORKOUT OF THE DAY: STRENGTH: Max Ht Box Jump WOD: [ Partner Wod ] Only 1 working at a time 600m Tire Drag (45/25) 600m OH Plate Carry (45/35) 1800m Row (200m intervals) 22min CapRead More

WORKOUT OF THE DAY: STRENGTH: 3-5 -Pull-ups OTMEM x10min (Try to beat last weeks total volume) WOD: [ 13min AMRAP ] 10 Burpees 15 SDLHPs 30 D-Unders L1-75/55 L2/M- 65/45 L3- 45/35, singles X 2Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 85-90% of 1rm 3.3.3.3 (Across)+1ME WOD: [ Thrones ] 10 Thrusters 200m Run on 3mins x 4 rds -record splits L1-135/95 L2/M-95/65 L3-75/45Read More