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 at your own pace through 12pm. - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - “Partner Echo Bike Hansen 2.0” 4 Rounds For Time: 60 Cal Echo Bike 50 Burpees Over DB 40 GHD Sit-Ups 30 Synchro Alternating DB Hang Snatch @ 35/50 *TC: [...]

- STRENGTH - DB Strict Press + Pull 3 sets: 5 Standing DB Strict Press @ as heavy as possible 10 KB Gorilla Rows @ as heavy as possible *Take your time. - WORKOUT OF [...]

- STRENGTH - Power Snatch Cycling EMOM x 4: 2 TnG Power Snatch @ RPE 8-8.5 Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Graciebel”- HAM plan [...]

- BIKE & RUN TEST - For Time: 25/20 Cal Echo Bike 800 Meter Run 25/20 Cal Echo Bike *Should be a hard pace here. *TC: 9:00 - WORKOUT OF THE DAY - “TRI-HARD” For [...]

- STRENGTH - Push + Pull 5 sets of: 5 DB Bench Press @ RPE 10 5 DB Deadlifts @ RPE 10 *Take your time. - WORKOUT OF THE DAY - “Michael Carroll” 12–9-6-3 of: [...]

- STRENGTH - Squat Clean Cycling EMOM x 4: 1. 3 TnG Squat Cleans @ RPE 8.5-9 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - In a Team of 2: AMRAP 30: w/partner 120 Double Unders *1 Partner Hangs 1000 Meter Ski Erg *1 Partner Handstand Holds 80 Wall Ball Shots *1 Partner Hangs [...]

- STRENGTH - 5 sets: 8 Seated DB Press @ as heavy as possible 8 DB Power Cleans @ heavy *Take your time. - WORKOUT OF THE DAY - 5 Rounds For Time: 5 Bear [...]

- STRENGTH - Power Snatch Cycling EMOM x 8: 3 TnG Power Snatch @ RPE 7-8 Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Ingrid” 10 Rounds [...]