WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Thu, May 15 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 (1178 days ago) |
01042023 - Full Body(Weight) Warm up 1x30sec Squat Fly Warm Up Standing Side Crunch Dynamites Wt OH Lunges Inch Worm Circuit 1: 3 Rounds 10 ea Miniband lateral Bear Crawl 10 Lunge Curl Press 10 Side to Side Transition Taps 10 Knee Huggers 10 DB Front Squat Reverse Lunge Twist Circuit 2: 3 Rounds of 10 Hinge Squat Forward Press Reverse step bent over row High Knee upright row Side Plank Press Bridge Hold Crunch Circuit 3: 3 Rounds 10ea Modified Sit up get up 10 Plank DB Rotations 10ea Stationary Lunge Double Wood Chop 10ea Hand to elbow Plank Cool Down 1x30sec Hip Flexor Stretch Down Dog Pedal Cobra Deep forward fold Sways
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