WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Wed, Aug 11 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 (1182 days ago) |
081121- LEGS(Weight) Superset 4 Rounds 10-8-6-6 Front Squats 20 Pulsing Goblet Squats **Interval DNA Add 400m Sprint here** Superset 4 Rounds 15-12-10-8 DB OR Landmine RDL 20 DB OR Landmine Pulsing Sumo Squat **Interval DNA Add 400m Sprint here** 3 Rounds 12ea Side Curtsy Step Up **Interval DNA Add 400m Sprint here** 4 Rounds 15-20 Frog Pumps w/DB 10-12 Donkey Kicks - 10-12 Band Abductions **Interval DNA Add 400m Sprint here** Superset DB or BB 10-12 ea side Split Squat 20 Jumping Lunges 1 Mile Run for Time -yes we will do this daily!
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