WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Fri, Dec 17 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) |
Arms Abs 1217(Weight) 4 Rounds 5 Alternating DB Hammer Curls into 5-8 hammer curls together 5 Alternating Lying DB Skull Crushers into 5-8 DB Skull Crushers Together 4 Rounds of 10-12 Incline DB Close Grip Bench Press Diamond Push Ups 3 Rounds of DB 21’s Curls 7 @ top, 7 @ bottom, 7full 4 Rounds of 10-12 BW Leaning Skull Crushers Seated DB 1.5 Rep Curls 3 Rounds of 8-10 SA Preacher Curls SA OH Tricep Ext 3 Rounds 12 Heel Taps ea side 30 sec Battle Ropes 12 SL V ups ea Side
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