Wednesday Conditioning: Every 6 minutes for 36 minutes: (6 rounds) 500 m row 25 wall-balls 20/14 15 T2B Thursday: Mobilize, then: 2 sets of: 8 box jumps 8 ring pushups 5 inch worms 10 kB [...]

“Murph” or “Post Murph” Post Murph: Mobilize, then: 3 sets of: 300 m row 10 band pull-a-parts :30 sec plank A.) 3 sets of: (alternating) 16 steps death march w/db’s 10 med ball hamstring curls [...]

“Murph” Monday 25th, 10:00am! Friday Mobilize, then: 3 sets of: :20 sec bar hang 10 squat jumps 3 line alligator walk A.) 6 x hang clean and jerk + hang squat clean B) 3 rounds [...]

Wednesday conditioning session: 25 minute amrap 400 m run 10 power clean 115/73 20/15 cal ski erg 15 pushups Thursday: Mobilize, then: 3 sets: 3 deep squat progressions :30 sec plank 10 reverse snow angels [...]

Mobilize, then: 3 sets of: 5 box jumps 10 cal assault bike :20sec side plank (each) 10 pushups A) 6x3reps front squat * keep perfect form, not too heavy, we are just building back* B) [...]

We’re back! No official classes for the next two weeks, but there will be programming! We will be rebuilding strength slowly and mini-preparing for “Murph”! Glad to be back! Mobilize, then: 3 sets: 5 inchworms [...]

Mobilize, then: At Home Workout (No Equipment) For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and [...]

Mobilize, then: Warm-up: 3 sets of: 5 inch worm walk outs 10 air squats 20 line jumps (side to side) WOD Tempo running 4-6 sets of: 4 minutes of running @75% of RPE/walk or jog [...]

Miss you guys already! Mobilize, then: WOD 20-18-16-14-12-10 Weighted squats (any implement) V-ups Db shoulder press (or any implement) Core 3 sets of: :45 sec side plank (each) 20 steps death march (with any implements) [...]