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 [...]

- BIKE & RUN TEST - For Time: 25/20 Cal Echo Bike 800 Meter Run 25/20 Cal Echo Bike *Should be a hard pace here. [...]

- STRENGTH - Push + Pull 5 sets of: 5 DB Bench Press @ RPE 10 5 DB Deadlifts @ RPE 10 *Take your time. [...]

- STRENGTH - Squat Clean Cycling EMOM x 4: 1. 3 TnG Squat Cleans @ RPE 8.5-9 2. Rest *Focus on being efficient and very [...]

- WORKOUT OF THE DAY - In a Team of 2: AMRAP 30: w/partner 120 Double Unders *1 Partner Hangs 1000 Meter Ski Erg *1 [...]

- STRENGTH - 5 sets: 8 Seated DB Press @ as heavy as possible 8 DB Power Cleans @ heavy *Take your time. - WORKOUT [...]

- STRENGTH - Power Snatch Cycling EMOM x 8: 3 TnG Power Snatch @ RPE 7-8 Rest *Efficiency is the goal here. Get comfortable cycling [...]