WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Fri, Dec 8 2023 |  |
 | Sat, Dec 9, 2023 at 9:00am Give Back Saturday: Christmas Edition |
| Sat, Dec 16, 2023 at 9:00am Give Back Saturday: Christmas Edition |
| Sat, Mar 30, 2024 at 10:00am Workout at Chateau Meichtry |
| Mon, May 27, 2024 at 8:00am MURPH |
| Sat, Jul 6, 2024 at 9:00am FAMILY FIT FEST |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1184 days ago) |
| 12082023 | 12082023 - BJJ |
12082023(Weight) Warm up 1X 30 sec ea Knee Hugs Lunge Kick - R Lunge Kicks - L Butt Kicks Hip Rotations Air Squats Deep Squat Stretch Side to Side Lunge Warm Up Down Dog Pedal 3 Rounds 12 RB Front Squats 8ea seesaw Lunges 15 Weighted Glute Bridge 1 min Wall Sit Squeeze 3 Rounds 10ea Bulgarian Split Squats 10ea Bulgarian Split Squat Pulses 15 Goblet Squat Calf Raise 15 Mini band Frog Thrusts CoolDown 1 X 30sec Down Dog Pedal Foam Roll Back Release Foam Roll Glute Foam Roll Hamstrings
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