FridayMurph Shirts are in and ready for pick up. We do have a few extra's. **Your account WON'T be charged, you MUST pay for your shirt using the KIOSK or…
coachMay 26, 2022
WOD WOD, April 19, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Superman holds 3 sets: :20 jumping…
coachMay 25, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Front Rack Then "Tabata " Core Alternate 8 Sets of: :20 Flutter Kicks :10 Rest :20 Bird dog PARTNER UP 1…
coachMay 23, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Total body activation MetconMetcon (Time)10 rounds with a 2 minute rest in between, of any (or any combination) of: Run 400 meters OR Row/Ski 500…
coachMay 21, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Total body activation Then "Tabata " Core Alternate 8 Sets of: :20 hang from bar or rings :10 Rest :20 pole assisted Cossack L-R side…
coachMay 19, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Front rack opener activation PVC Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 6 Glute bridge 2 sets: :45…
coachMay 18, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter Kicks :10 Rest :20 Bird dog 1 set: Run 200 m…
coachMay 17, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 V-Ups :10 Rest :20 Superman holds 1 set: :30 bike (easy pace)…
coachMay 16, 2022