Take 10 minutes to find a new Snatch Max Then… 7 Minute AMRAP: Ground to Overhead 95/65 RX+ is 135/95 *top of every minute do 4 bar facing burpees  ** Score is total snatch weight plus reps from AMRAP EXAMPLE: Read More …

“300” 25 Pull Ups 50 Deadlifts 135/95 50 Push ups 50 Box Jumps 24/20 50 Floor Wipers 135/95 50 KB Clean and Jerks 1.5/1 pood 25 Pull ups

“Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 Read More …

We just wanted to give a shout out to Tim and Hanz who’ve been throwin’ down overseas and representing our gym and community from afar. Although most of you didn’t know it, Tim was doing Murph alongside all of us Read More …

Backsquat 5-5-5-5-5 Push Pres 5-5-5-5-5

For Time: 800m run 600m run 400m run 200m run Rest as needed in between rounds *Score is time of each run added together **Must complete in order

EMOM until failure: 1 – Toes to bar 1 – Hang Clean 95/65 *Reps increase by one each round

8 Minute EMOM 2 Squat Snatch Then…. For Time: 10 Burpees onto plate 45/35 20 Overhead Plate lunges 45/35 30 Shoulder to overhead 115/75 20 Overhead plate Lunges 10 Burpees onto plate

It was truly a blast having everyone come out to do Murph on Memorial Day!  Kudos to those that showed up and pushed themselves through one hell of a WOD on one hell of a hot day!  We can’t wait Read More …