WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Wed, Oct 20 2021 |  |
 | 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 |
| Mon, May 29, 2023 at 8:00am MURPH |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1186 days ago) |
Legs 1020(Weight) 4 Rounds of 10 DB Squat to DB Front Squat 4 Rounds 15-12-10-10 Elevated DB Sumo Squat 20 Pulsing Goblet Squat 3 Rounds of 10-12 DB Bulgarian Split Squat BW Bulgarian Jumping Squat 4 Rounds 15-12-10-10 DB RDL 12-15 Stability Ball Leg Curl 3 Rounds of 10 DB Forward Lunge to Reverse Lunge 100 BW Calf Raises (rest as you need to)
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