Partners Wod3 Rounds 200m Buddy Carry (Or Partner barbell carry) 20 Burpee Over Partner THEN 10 Rounds 8 Synchro Pull Ups 12 Synchro Push Ups If the synchro work isnt happening split 10 rounds of work however you want, 1 partner working at a time, but the reps go up to16 Pull ups (sub jumping...Read More

8am Endurance- Option 1Run 5k or Row 5 OR OR OR Run 5k then row 5k with no break in betweenOption 2- 25 Minute Partner sled push Guys use 1 45 pound plate, girls use empty sled. Each down and back counts as 1 rep. 9am Mobility 10amPartner Mash Up: split work how you want10...Read More

Warm Up3 rounds100m Run 10 PVC Pass Throughs 6 PVC Around The Worlds Each Way 10 PVC Good Mornings Strength- Strict Press 3@75% 2@70% 1@75% 3@70% 2@75% 1@80% 3@75% 2@80% 1@85% Wod 200M Run 2 Power Clean and Jerks 200m Run 4 Power Clean and Jerks 200m Run 6 Power Clean and Jerks 200m Run8...Read More

Warm up2 Rounds 150 M Row 10 Lunges 8 Band Pull Aparts 16 Elbow Circles (8/8) 16 Wrist Circles (8/8) SK:15 Min Dumbbell EMOM Minute 1- 8 Tricep Ext Minute 2- 6 Curls Each Arm Minute 3- 7 Floor Press Minute 4- 12 RDLs Minute 5- Rest Wod For Time 500m Row 150 Double Unders...Read More

Warm 1 Round as a group then 2 rounds on your own6 Clean High Pulls 6 Power Position Power Cleans 6 Hang Power Clean + Front Squat 6 Split Jerks 1 round of the complete Misfits complex as a group with light weight on the barThen 20 minutes find 1 rep max of the misfit...Read More

Dynmic Group Warm Up:Inchworms 1 floor lengthHip Circles Back and Forward 20 each legAir Squats Up and Down the floor lengthArms side to side up and down the floor lengthStrength/Skill Deadlifts Depending on how you are feeling from the Murph Hero wod, you can go a little heavier or simply use this time as a...Read More

Closed for Memorial DayRead More

Don’t forget this weekend is Murph. Two heats Saturday night at 10pm and 11pm and several heats Sunday 5am, 6am, 7am, 8am and 9am. Drink your water. Don’t get drunk tonight. We are having a grill out at 11am on Sunday after Murph. we will have some hamburgers but bring what you want. We are...Read More

Its time to start hydrating and eating properly for Murph. If you are doing the full version, please be careful. If you have never done it with a vest make sure you months of consistent training in and that you can do at least 10-15 strict pull ups. Pull ups are what will get you,...Read More

Murph HeatsSaturday 10pm and 11pm YES PM and Sunday from 5am to 9am. Do not start after 9am. Scale appropriately, listen to your coaches. You can also do this Saturday at 8am if you can’t do it at any other time. We are closed Monday. Warm Up2 Rounds 150m Row8 Push Ups 6 Inchworms w/out...Read More