- STRENGTH - Deadlifts & Carries 5 sets: 8 DB Deadlifts @ RPE 8 50’ Single DB Overhead Carry *Working on posterior chain + midline [...]

- STRENGTH - Pause Bench Press 5 x 4 @ RPE 7 or 73% *Perform 8 DB Arnold Press after each set. *2 sec pause [...]

- STRENGTH - Upper Body Pulling 5 sets: 12 KB Gorilla Rows @ RPE 8 20 Banded Pull Aparts @ red or blue *We will [...]

Join us for Memorial Day Murph! Official Heats 9AM & 10:30AM but jump in anytime as we will also have a rolling clock to start [...]

- WORKOUT OF THE DAY - “Jamie Hagiya: Workout of the Week” 30 Rounds for Time (with a Partner) 3 Bar Facing Burpees 3 Power [...]

- STRENGTH - Strict Press 5 x 8 @ RPE 6 or 65% *Perform 15 Banded Tricep Extensions after each set. - WORKOUT OF THE [...]

- STRENGTH - Deadlifts & Carries 5 sets: 10 DB Deadlifts @ RPE 7 :20 sec GHD Hip Extension Hold 50’ DB Front Rack Carry [...]

- STRENGTH - Pause Bench Press 5 x 5 @ RPE 6 or 65% *Perform 8 Strict Dips or 16 Bench Dips after each set. [...]

- UPPER BODY PULLING - 5 sets: 10 Reverse Grip Barbell Bent Over Rows @ RPE 7 5 Banded Strict Chest To Bar Pull-ups or [...]

- STRENGTH - Pause Front Squats 5 x 4 @ RPE 6 or 65% *Perform 10 KB Russian Swings after each set. *2 sec pause [...]