WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Tue, Aug 10 2021 |  |
 | Sat, Oct 9, 2021 at 8:00am Apple Festival 5K Run |
| Mon, May 30, 2022 at 8:00am MURPH |
| Mon, Jul 4, 2022 at 8:00am 4th of July WOD |
| Sat, Aug 20, 2022 at 10:00am Workout for Wine! |
| Sat, May 13, 2023 at 10:00am Workout at Chateau Meichtry |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1181 days ago) |
081021 - Back(Weight) 15-12-10-8 DB Pullover **those who have DNA that says Add bursts of cardio or HIIT workouts work best ADD 800m Run Here** Barbell Row - 3 Rounds 10-8-6 Wide overhand grip 10-8-6 Close Underhand grip **those who have DNA that says Add bursts of cardio or HIIT workouts work best ADD 800m Run Here** Superset 4 Rounds 12-10-8-8 Wide Grip Pull up Chin Up **those who have DNA that says Add bursts of cardio or HIIT workouts work best ADD 800m Run Here** 4 Rounds Alternating between each movement!! 12-10-8-8 Reverse Incline Reverse Fly 8-10 Wide Row **those who have DNA that says Add bursts of cardio or HIIT workouts work best ADD 800m Run Here** SuperSet 4 Rounds 10-12 reps Resistance Band Y-Raise Resistance Band W Raise Resistance Band Wide Row **those who have DNA that says Add bursts of cardio or HIIT workouts work best ADD 800m Run Here** 4 Rounds of 8-10 ea DB See Saw Rows THOSE WHO HAVE NOT DONE THE INTERVALS OF 800M RUN 1 MILE FOR TIME AT THE END OF WORKOUT
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