WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Fri, Aug 13 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 (1183 days ago) |
| 081321 - Arm and Abs | Other Results |
081321 - Arm and Abs(Weight) Super Set - 4 Rounds 10 Chin Ups 15-12-10-8 DB Wide Curl **2X200m Sprint for those with HIIT/Bootcamp DNA** Superset - 4 Rounds 15-12-10-8 Close Grip DB Bench Press 10-12 Close Grip Push-up (elbows back) **2X200m Sprint for those with HIIT/Bootcamp DNA** Superset - 4 Rounds 6 ISO Hold DB Curl 6 ISO Hold Lying Tricep Extension (skull Crusher) **2X200m Sprint for those with HIIT/Bootcamp DNA** Suprset - 4 Rounds 15-20 Resistance Band Tricep Extension 15-20 Resistance Band Hammer Curl **2X200m Sprint for those with HIIT/Bootcamp DNA** 3 Rounds 30 sec ea Mountain Climbers Alternating SL V-Ups Lying Heel Touches Hollow Body Flutter Kicks 1 Mile run for those not doing intervals
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