Coach’s ChoiceRead More

20 Min AMRAP 3 Muscle ups (rings or Bar) 6 HSPU 12 KB Swings 53/35 24 Double UndersRead More

Mobilty: Spend 30 min working athletes through mobility drills WOD: 30-20-10 Wall Ball 20/14 Burpees *10 min TimecapRead More

Strength: 30 min to establish 2 Rep max Back Squat/technique Fran 21-15-9 Thruster 95/65 Pull-upsRead More

Snatch 1-1-1-1-1Read More

MEMORIAL DAY MURPH WOD + BBQ 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20# vest or body armor. Must start and finish with 1 mile run. Can partition/break-up pull-ups, push-ups, and air squats.Read More