| Schedule |
| Coaches |
Daily WOD |
| Schedule |
| Coaches |
| Daily WOD |
Daily WOD
 | Tue, Apr 4 2023 |  |
 | 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 |
04-04-2023 METCON(Time, Rx+, Sc, Fnd) 2 ROUNDS OF: 0:00-2:00 - 24 strict pull-ups 2:00-5:00 - 400m run 5:00-7:00 - 30 strict press 7:00-10:00 - 400m run Rx+: Strict pull-ups, 135/85 Rx: Strict pull-ups, 115/70 Rx2: Banded strict/Kipling pull-ups, 95/55 Rx3: Jumping pull-ups, 75/40 SCORE: Slowest 400m run GOAL: About 2:00/400m run NOTES: The strict pull-ups in this WOD are gonna be tough. You need to break them early if you are not proficient. Think maybe sets of 3-5 from the start. The strict press is the same deal. The weight here is heavy(ish), so you need to break them up early as well. Especially since the fatigue from the pull-ups will effect your pressing strength. The 400m runs are meant to be brutal. Move fast and leave it all out there on the road. You’ll get some rest after each one, so don’t hold back here. GET IT!
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