WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Thu, Oct 21 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) |
Delts 1021(Weight) 4 Rounds 10-8-6-6 DB Seated Alternating SA Rotational Press 8-10 DB ISO Hold Alternating Bent arm Front Raise 4 Rounds 6-8 1.5 Lateral Raise 8-10 Regular Lateral Raise Fail RB Lateral Raises 4 Rounds 10-12 Seated Bent Over DB Rear Fly Seated Bent Over DB Wide Row RB Pull Apart 4 Rounds 8-10 DB Arnold Press 10-12 Seated DB Around The Worlds 4 Rounds 10-12 SA Leaning DB Lat Raise SA DB Upright Row
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