WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Sat, Jan 15 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) |
W9D6 Legs 011522(Weight) 3 Rounds Banded Lateral Shuffle + Squats (20 Steps, 20 Squats) 20 Banded Pop Squats 30 Banded Glute Abductions 12-10-8-6-12 1.5 Elevated Sumo Squats Stability Ball Leg Curls 3 Rounds 10-12ea Leg Curtsy Step Up 20-30 Skier Jumps 4 Rounds of 10-12 DB Sumo DL DB Hip Thrusts 4 Rounds 10-12 Hip Banded DB RDL (3 sec eccentric) 12-15 Frog Reverse Hypers
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