WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Tue, May 5 2020 |  |
 | Mon, May 25, 2020 at 7:00am MURPH heat 1 |
| Mon, May 25, 2020 at 8:00am MURPH |
| Sun, Nov 8, 2020 at 8:00am MURPH |
| Thu, Nov 26, 2020 at 8:00am Turkey Trot |
| Sat, Apr 24, 2021 at 8:00am Run for the Son 5K |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1181 days ago) |
| Close Grip Bench Ext Rot Superset | 050520-1 | W99D2 |
Close Grip Bench Ext Rot Superset(Weight) Close Grip Bench 8 @ 72.5% 8 @ 77.5% 8 @ 82.5% 8 @ 82.5% SuperSet 10ea External Rotators off the knee **Clusters to be performed as follows: 3 Reps, rest 15 sec, 3 Reps, rest 15 sec, 2 reps
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