WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Wed, Jan 19 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 (1186 days ago) |
W10D3 Legs 011921(Weight) 4 Rounds 12-15 DB Lateral Lunge Slide Outs ea side DB Lunge Slide Backs ea side 4 Rounds 15 DB Goblet Squats 20 Elevated DB Sumo Squats 4 Rounds 12-15 Stiff Leg Deads 12-15 Lying Leg Curls 4 Rounds of 12 ea Bulgarian DB/KB Swap *Go down and hold an isometric hold pass the KB/DB under your leg and over the top. 4 Rounds DB Squat Walks 20 Steps 20 Squats *every 5 steps do 5 squats 12 DB Glute Bridge with 3 Pulses w/booty band each rep
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