• 2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
  • Memorial Day Murph: Monday, May 28th at 7:30a and 9a
    The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.



4 x on the 5 Minute
30/25 Calorie Row
20 Toes to Bar
10 Front Squats

Weight: 165/115

4 x on the 5 Minute
25/20 Calorie Row
20 Knees Up
10 Front Squats

Weight: 135/95

4 x on the 5 Minute
20/15 Calorie Row
15 Leg Lifts
10 Front Squats

Weight: 115/75

The faster you move, the more rest you earn! Push to complete the row under two minutes (scale to meet the time domain.) Divide toes to bar into sets of 10 and 10, or quick sets of 5, completing them in :60 or less. And choose a weight for the front squats that you can do for 10 reps unbroken, but by rep 6 you want to put the bar down. Target 3-3:30 per round.

Post Intervals to Comments.


4 x on the 5 Minute
200 Meter Run
20 Leg Lifts
20 Squats


10 x :30 hill sprint, walk down