Active Recovery in preparation for MURPH 5 Rounds 1 min per Movement -O.H Plate Hold (45/25) -Wall Sit -Plank -Dead Hang -15 Calorie Assault Bike Rest

Strength/Skill Shoulder Press WOD 20min AMRAP -15 Calorie Row -10 Dumbbell Snatch (45/25) -5 H.S.P.U -100m Sprint

Warm-Up Double TABATA Bike 40sec on/20sec off Strength/Skill Squats 27-21-15-9 -Cleans (115/80) -Burpees over Bar -Slam Balls (30/20)

Warm Up 800m Run Strength Wendler Bench Press 5 @ 65% 5 @ 75% 5+ @ 85% WOD 120 Double Unders 40 Wall Balls  (20/14) 30 KB Swings  (53/35) 20 […]

CFP WE WILL BE CLOSED FRIDAY, MAY 18, 2018 FOR OUR ANNUAL GYM CLEANING. THANK YOU.

Skill/Strength Pausing Overhead Squats 5 x 1 @ 60% 10 Second Pause in bottom of squat WOD 5 Rounds For Time: 10 Alternating Dumbbell Power Snatches (45/25) 40 Double Unders […]