NEWS

  • 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.

WOD

“Heartbreak Anthem”

METCON

3 Rounds
15 Front Squats
15 Box Jump Overs

Weight: 135/95
Height: 24″

MASTERS

3 Rounds
15 Front Squats
15 Box Jump Overs

Weight: 115/75
Height: 20″

MOVE

3 Rounds
15 Front Squats
15 Box Step Overs

Weight: 95/65
Height: 24″

WOD GUIDANCE & GOALS
Fifteen, the best round of 21-15-9, on repeat! Choose a weight for the front squats that you WANT to put the barbell down at rep 10 but you DON’T. Steady pace on the box jump overs until the last round where you’ll sprint! Target sub 10 minutes.

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