Monday @Kevin Malloy Park at 10am only. No other classes today. Meet us by the pull up bars. “Memorial Day Murph” Partner, Partitioned...

Monday B)mobilize and work up to a heavy power clean. C) Professor Dan’s Bday wod 3x 800m run 21 Power Cleans  155/105 5 burpees over bar...

Monday Happy bday Jules!!! Front racked DB lunges 5 x 50’ Weighted sit ups 5x15 GHD where possible. C)team of 2 5 rounds each relay...

B) Work on skill, mobility & work up to wod weight for OH lunges in place . C) Lurong Living Pre-Challenge wod. Take a vid register &...

Monday. Go over proper warm up, deadlift technique and Work up to if not more than Wod weight. B)for time. 14 min time cap 1000m run...

B)Monday Romanian Deadlifts 5-5-5-5-5 C) Maribel's Birthday Wod 11min AMRAP 57 Push Ups (Murph Standards Chest to Ground) 18 DeadLift 57...

Monday B)Work on Mechanics of and work up to a heavy set of 3 Thrusters C)Wod 3 of the Festivus Games 4 rounds, score is total...

Monday 1 Rep Max Deadlift B)3 Rounds Not for time 10 Chin over Bar Strict as possible, weighted if needed. 20 Single leg KB Deadlifts 30...

Monday Work up to Wod Deadlift weight or more.  Rx weight for Men is body weight for Ladies is 3/4 body weight. Reverse KB Lunges 4x6-12...

Monday Back squat 5-5-5-5-5 Kb step ups 6-6-6-6-6 (total 3 e/leg) Hypers 4x8-12 reps B)Amrap 9 30/24 cal row 30 sit ups 30 HR push ups...

Monday 40, 30, 20, 10 Wall balls (ahap) 50ft, 100ft, 150ft, 200ft Kb/db walking lunges (35/20)any front rack, OH, hang on side pick your...

Monday Deadlift 10-7-5-3-2-1-1-1 B)Rabia’s Bday wod 31 birthday burpees buy in Then..... 3 rounds of 300m row/run 11 thrusters 95/65...

Monday Deadlift 5x5 B)7 min amrap 10 Sumo Deadlift High Pulls 115/75 10 push presses Tuesday 3 rounds 800m rum 42 kb swings 53/35...

Monday Melissa Shimizu/Liza Vargas bday wod. 24 min amrap. 200m run 27 sit ups 13 full cleans 115/75 10 hand Stand push ups Tuesday Work...

Monday/Presidents Day Schedule. 9am and 10am Classes only. Tuesday 500m row for time B)Back squat 10-5-5-5-3 C)Barbell hip thrusts...

B)in honor of Lincoln’s bday Hero wod, “Bell” Tuesday B) Work your way up to a heavy 50’ DB walking OH lunge. C)OG Michelle’s Bday wod....

Monday Kettle Bell strict presses with 1-2 sec pause at lock out position. 5x3 B)amrap 14 10 pull ups 20 hand stand push ups 30/25 cal...

Monday B)Over head pause squats (3sec) C)21-15-9 Cal row Thrusters 95/65 15-12-9 Hang squat cleans Cal row 12-9-6 Burpees over bar...

Monday B)4x5 strict press C)”sneak attack” 6x 21 sit ups 9 hand stand push ups 15 cal row Tuesday “Marston” hero wod 1 deadlift 405/285,...

Monday B)Go over pull up and toes thru rings. Skills, reps and maybe drills. C)Team of 2 hero wod 2 rounds for time. 19 wall balls 20/14...