Tuesday, 29 May, 2018
Workout of the Day: WARM UP: Row 500 m Joint Prep Routine 11 Sit Ups 11 Push Ups 11 Low Box Jumps 11 Kettlebell Swings... Read More
Monday, 28 May, 2018
Workout of the Day: WARM UP: 2 rounds of: 90’ High Knees 60’ Butt Kickers 30 seconds in downward dog Push Up to side plank... Read More
Saturday, 26 May, 2018
Workout of the Day: WARM UP: Dynamic Warm Up Target Ball SKILL: Pistol Warm Up Progression Muscle Up Transitions WOD: For Time: 16 Pistols 8... Read More
Friday, 25 May, 2018
Workout of the Day: WARM UP: Jump Rope Warm Up Joint Prep SKILL: Sumo Deadlift High Pull Progression (PVC) 10 Sumo Deadlift High Pull (75/55)... Read More
Thursday, 24 May, 2018
Workout of the Day: WARM UP: Rowling for Burpees, 3x 2 x Thru, 8 reps each Sit Ups Push Ups Hip Extensions Squats Pull Ups... Read More
Memorial Day Murph 2018
This Monday, May 28th, we will be following a holiday scheduled which means 9am and 10am adult classes only. This year we will be doing... Read More
Wednesday, 23 May, 2018
Workout of the Day: WARM UP: 2 x Thru, 30 sec each Squats, Sit Ups, Banded GMs, Dips, Jump Rope Burgener Warm Up SKILL: 3... Read More
Tuesday, 22 May, 2018
Workout of the Day: WARM UP: Running Warm Up Alternating Tabata for 4 min: Ring Rows Low Box Jumps SKILL: 5 Kip Swings 2 Kip... Read More
Monday, 21 May, 2018
Workout of the Day: WARM UP: CrossFit Warm Up SKILL: 10 Strokes of Each: Legs Only – half extension Legs Only – full extension Legs... Read More
Saturday, 19 May, 2018
Workout of the Day: WARM UP: 4 min Mixed Tabata of: Hanging Knee Raises Front Squats (barbell) Strict Press (barbell) Tuck Jumps SKILL: Review Rope... Read More