WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Thu, Nov 4 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 |
 | Gymversary: Nancy(2) |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1180 days ago) |
Delts 114(Weight) 4 Rounds of 8-10 TRX Y-Raise TRX T Raise TRX W Raise TRX Inverted Row 4 Rounds 12-10-8-8 Reverse Arnold Press 10-12 DB and Band Arnold Press 4 Rounds 12-10-8-8 DB Upright Row (Wide Grip) 8-10 DB& RB Lateral Raises 8-10 DB Lateral Raises 12-10-8-6ea arm SA Landmine Press Y Raise SA Landmine Upright Row 4 Rounds 12-10-8-8 Seated DB Lateral Raise 8-10 Seated DB Cuban Press
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