WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Mon, Dec 25 2023 |  |
 | 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 |
| Thu, Nov 28, 2024 at 8:00am Thanksgiving Fun Run |
| Fri, Jan 17, 2025 at 9:00am Pilates Pop Up |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1183 days ago) |
12252023(Weight) Warm Up 1x 30sec neck stretch Chest warm up Large Arm Circles Stretching Arm Across Body Over Unders 3 Rounds 10-12 SA DB Bent over Rows 10-15 Wide Grip Bent Over Row 10-15 Negative RB Pull Downs (laying on the back) 10-15 RB Pull Downs (from a superman position/RB Attached to the rig) 3 Rounds 10-12 Upright Row 10-12 RB Bicep Curls 10-12 RB Hammer Curls 10-12 RB Pull Over Cool Down 1x30sec Stretching Arm Across Body Tricep Stretch Scapula Stretch Stretching Wall Shoulder Rotation Down Dog Pedal Reach Through
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