WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Fri, Oct 2 2020 |  |
 | 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 |
| Mon, May 31, 2021 at 9:00am MURPH |
| Sat, Oct 9, 2021 at 8:00am Apple Festival 5K Run |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1180 days ago) |
10022020(Weight) 3 Rounds 20 Band Pull Aparts 10ea SA Deficit Push-ups 15 Face Pulls 3 Rounds 3 Close Grip 3 Board Press (80%/85%/90%) 6ea Extrenal Rotators off Knee 15-12-10 Snatch Grip Behind the Neck Press Batwing Row 3 Rounds of 15 Pull-up Alternating DB Bench Lateral Raise 2 Rounds of 20 Dips Inverted Pull-Up Seated Plate Raise & Bus Driver DB Shrug 10 min EMOM 20-30 YD Sled Push
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