![]() | Sat, Jul 9 2022 | ![]() |
![]() | Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
![]() | Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
![]() | Mon, May 26, 2025 at 8:00am MURPH |
![]() | Happy Birthday: Alaina & Evan F |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (3 days ago) |
| 7-9-2022 WARMUP | 7-9-2022 PARTNER WOD |
7-9-2022 WARMUP(Time) EMOM x 10 MINUTES (:45 ON / :15 OFF) MIN 1 - Row EZ Pace → Row Mod Pace MIN 2 - Cossack Squats → Bodyweight Lunges MIN 3 - Tuck Hold → Sit-Ups MIN 4 - Banded Pull Aparts → Banded Chest Fly MIN 5 - Scap Push-Ups → Push-Ups *Arrow means option to change movement in second round of warm-up |