June 19, 2018
#BodyByAnt – Week 2 Warmup 2 Rounds: 1 minute Assault bike at 65/55 RPM 10x 1 Arm High Pulls 30 second Goblet Squat Hold 15 Wall […]
June 9, 2018
TRANSITION WEEK NO CLASS / NO OPEN GYM BELL SAVAGE Join us at 9am for a Bell SAVAGE WOD with Coach Tony 4 WODS – 2 […]
June 7, 2018
TRANSITION WEEK STRENGTH 15 Minutes to Build to a Heavy Single Hang Snatch CONDITIONING For Time: 1000m Row 50 Overhead Squats 45# / 33# AMRAP Chest […]
June 6, 2018
TRANSITION WEEK CONDITIONING For Time: 1 Front Squat 155# / 105# Run 100 Meters 2 Front Squat 155# / 105# Run 200 Meters 3 Front Squat […]
June 3, 2018
TRANSITION WEEK STRENGTH Establish 1 Rep Max Front Squat CONDITIONING “Karen” For Time: 150 Wallballs
June 2, 2018
MURPH STRONG CYCLE – WEEK 8 of 8 – TEST WEEK Memorial Day Murph – Make up Day (kickoff at 10am) For Time: Run 1 mile […]
May 31, 2018
MURPH STRONG CYCLE – WEEK 8 of 8 – TEST WEEK STRENGTH Squat Establish 5 Rep Max CONDITIONING 5 Rounds For Time: 100m Farmers Carry 70#x2 […]
May 29, 2018
MURPH STRONG CYCLE – WEEK 8 of 8 – TEST WEEK STRENGTH Power Clean Establish 1 Rep Max CONDITIONING 12 Minutes To Complete: 4 Rounds of: […]
May 24, 2018
MURPH STRONG CYCLE – WEEK 7 of 8 STRENGTH Back Squat 5 – 5 – 5+ Sets Across On the third and final set perform a […]
May 23, 2018
MURPH STRONG CYCLE – WEEK 7 of 8 CONDITIONING Workout 1 2 rounds for Reps: 2 Minute AMRAP 10 Jumping Squats 10 Walking Lunges rest 1 […]
May 20, 2018
MURPH STRONG CYCLE – WEEK 7 of 8 STRENGTH Back Squat 5 – 5 – 5+ Sets Across On the third and final set perform a […]
May 19, 2018
MURPH STRONG CYCLE – WEEK 6 of 8 NO CLASS 9AM Oly Lifting 10-Noon Open Gym
May 17, 2018
MURPH STRONG CYCLE – WEEK 6 of 8 STRENGTH Back Squat 5 – 5 – 5+ Sets Across On the third and final set perform a […]
May 15, 2018
MURPH STRONG CYCLE – WEEK 6 of 8 STRENGTH Power Clean 3 – 3 – 3 Sets Across Heavier Than 4-18 CONDITIONING “The Chief” 5 Rounds […]
May 13, 2018
MURPH STRONG CYCLE – WEEK 6 of 8 STRENGTH Back Squat 5 – 5 – 5+ Sets Across On the third and final set perform a […]
May 9, 2018
MURPH STRONG CYCLE – WEEK 5 of 8 CONDITIONING “Havoc” Every 4 Minutes For 28 Minutes 400 Meter Sandbag Run 50# / 35# “Fume” Every 3 […]
May 8, 2018
MURPH STRONG CYCLE – WEEK 5 of 8 STRENGTH Deadlift 5 – 5 – 5 Sets Across CONDITIONING “Meteor” For Time: 100 Dumbbell Hang Clean and […]
May 7, 2018
MURPH STRONG CYCLE – WEEK 5 of 8 STRENGTH Bench Press 5 – 5 – 5+ Sets Across on the 3rd and final set perform a […]
May 2, 2018
MURPH STRONG CYCLE – WEEK 4 of 8 CONDITIONING “Half Murph” For Time: Run 800 Meters 50 Pullups 100 Pushups 150 Air Squats Run 800 Meters […]
May 1, 2018
MURPH STRONG CYCLE – WEEK 4 of 8 – Deload STRENGTH Power Snatch 1,1,1,1,1 CONDITIONING “Fuzzy Tan” For Time: 5 Rounds For Time: 10 Sumo Deadlift […]
April 24, 2018
MURPH STRONG CYCLE – WEEK 3 of 8 STRENGTH Deadlift 10 – 10 – 10 Sets Across Heavier Than 4-11-18 CONDITIONING “Caterpillar Crunch” For Time: 48 […]
April 20, 2018
MURPH STRONG CYCLE – WEEK 2 of 8 CONDITIONING “Blake” 4 Rounds For Time: With a partner or Solo 100′ Walking Lunge 50# / 35# 30 […]
April 18, 2018
MURPH STRONG CYCLE – WEEK 2 of 8 ENDURANCE “Gloom” For Time: In Teams of 2-3 Athletes 6000 Meter Row Switch Every 200 Meters, Perform 15 […]
April 15, 2018
MURPH STRONG CYCLE – WEEK 2 of 8 STRENGTH Back Squat 5 – 5 – 5+ Sets Across On the third and final set perform a […]
March 11, 2018
CrossFit Open Cycle Week 3 of 5 STRENGTH Squat 5, 5, 5 Ascending Sets CONDITIONING For Time: Row 1000 Meters 75 Wallballs 20# / 14# 50 […]
March 3, 2018
CrossFit Open Cycle Week 1 of 5 CONDITIONING 10 Rounds For Time: In Teams of 2 10 Bench Press 155# / 95# 20 Sumo Deadlift […]
February 20, 2018
Panic! Before the Open Cycle (Week 6 of 6) STRENGTH Hang Snatch 1, 1, 1, 1, 1, 1, 1 CONDITIONING 5 Rounds For Time: 200 Meter […]