- STRENGTH - 5 sets: 4 Strict Press + 6 Push Press @ RPE 5.5 8 DB Double Bent Over Rows w/pause @ chest *use [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 100 Cal Echo Bike 50 Burpees Over DBs 100 Box Jumps @ 20”/24” 50 [...]

- STRENGTH - Push / Holds 5 sets: 10 DB Bench Press @ RPE 5-6 :45 sec Low Plank Hold *Take your time. - WORKOUT [...]

- STRENGTH - Back Squats EMOM x 10: 6 Back Squats @ RPE 4 6 Explosive Box Jumps @ 24/20” *Move the bar well. The [...]

- RUNNING INTERVALS - Every 3:00 minutes x 4 sets: 400 Meter Run *Should be a hard pace here. Looking for at least 1:00 of [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 8 Barbell TnG Deadlifts @ RPE 4 12 DB Bulgarian Split Squats @ 35s/25s *Take your [...]

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 - “Partner Echo Bike Hansen 2.0” 4 Rounds For Time: 60 Cal Echo Bike 50 Burpees Over DB 40 GHD [...]

- STRENGTH - DB Strict Press + Pull 3 sets: 5 Standing DB Strict Press @ as heavy as possible 10 KB Gorilla Rows @ [...]

- STRENGTH - Power Snatch Cycling EMOM x 4: 2 TnG Power Snatch @ RPE 8-8.5 Rest *Efficiency is the goal here. Get comfortable cycling [...]