WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Thu, Jan 13 2022 |  |
 | 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 (1184 days ago) |
W9D4 Delts 011322(Weight) 4 Rounds 8-10 Reverse Incline DB Y Raise DB Upright Row RB Face Pull 4 Rounds 8 Heavy DB Lateral Raise (Bottom half Reps) 10 DB Lateral Raises (Full Range) 15 Top half reps with RB 4 Rounds 10-8-6-6 DB Strict Press Failure DB Push Press 4 Rounds of 8-10 DB Pendlay Row Hang Clean and Press 4 Rounds 10-12 Seated Strict DB Lateral Raise Seated Bent Over Rear Delt Fly
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