WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Fri, Apr 4 2025 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Dec 27, 2025 at 8:00am POP UP BOOTCAMP |
| Sat, Jan 3, 2026 at 9:00am Holistic Nutrition seminar |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1180 days ago) |
04042025 - Upper Body(Time) 1x30sec ea Neck Stretch Chest Warm Up Large Arm Circles Scare Crows Stretching Arm Across Body Over Unders Fighter Punches 3x12ea 1/2 Kneeling cross lat pull down Bent over row rear delt fly DB Curl - bent over row 3x12ea RB Mid Row Hammer Curls Superman Raises RB Lat pull down Cooldown 1x30sec ea stretching arm across body tricep stretch Stretching wall shoulder rotation Shoulder flexion down dog pedal reach through cat cow
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