• 31MAY, 2017

    WOD Wednesday

    Gymnastics Open Muscle Up (Bar or Ring) Work for 12 min Rx: EMOM 1-3 MU S1: Work on getting 1st MU S2: Work on Chest to Bar, Kipping, Negative Pull-ups S1: Work on Pull-ups, Kipping 17min AMRAP -400m RUN -20 Push Press (115/75#) -20 GHD Sit-ups (S1: Ab Mat Sit-ups) Mobility -Runner’s Lunge (Elbow to

  • 30MAY, 2017

    WOD Tuesday

    Weightlifting Find 1RM Front Squat in 12min 5RFT: -10 Power Cleans (135/95#) -20 Wall Balls (20/14#) -30 Double Unders **18min Time Cap Mobility -Frog Pose -Foam Roll Lats, Back, and Quads Core Cashout 3 Sets: -10 V-ups -20 sec Hollow Rock Hold -30 sec Plank Team Sacrifice at Runs across Georgia!!

  • 26MAY, 2017

    Memorial Day Murph 2017

    Hero Week 2017 Mermorial Day Weekend Hours Friday 530,630,830,930,Noon Saturday Closed Sunday Closed Monday  7am WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was

  • 24MAY, 2017

    Hero Week 2017

    KP For Time 1000 meter Row 30 Toes to Bar 30 Thrusters 95/65 1000 meter Run       British Hero WOD: Dedicated to Cpl Jamie Kirkpatrick (32) 101 Engineer Regiment who was shot in Afghanistan on 27/06/2010. Also dedicated to Stephen Gilbert, Csgt Martyn Horton, Lcpl David Ramsden, Douglas Halliday, Alex Isaac, Sgt Steven Darbyshire

  • 23MAY, 2017

    Memorial Day Hero Week!

    Kaiser “WAR DOG”  For Time 400m Run 25 Kettlebell Swings (55/35 lbs) 200m Farmers Walk 55/35  35/25 200m Waiters Walk 35/25 25 Box Jumps (24/20 in) 100m Sprint 100m Walking Lunge 100m Sprint 100m Walking Lunge 5 Burpees 400m Run w/ Medicine Ball (20/14 lbs) For the farmers walk carry one kettlebell and one dumbbell.