| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Tue, Jul 25 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Carson C |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (6 days ago) |
7-25-2023 METCON(Time, Rx2, Rx3) 3 ROUNDS FOR TIME OF: - 15 deadlifts - 15 lateral burpees over the bar - 15 deadlifts - 400m run Rx: 155/105 Rx2: 135/85 Rx3: 115/65 SCORE: Total Time GOAL: Less than 17 minutes NOTES: Choose a weight that challenges you to hold on for unbroken sets. Keep your back neutral by engaging your core and keeping your shoulders pulled back and down. Exhale and inhale from the top to keep a steady breathing cadence as this will prevent your heart rate from spiking too much. 15 reps should take 1:15 or less. Keep a pace during the burpees that allows you to steadily keep moving. If you need to go a bit slower to stay moving, shift to that pace. Challenge yourself not to take excessive breaks either at the bottom or after standing up. Aim to finish 15 reps in 1:30 or less. Use the first 100 meters to regain control of your breathing, then settle into a focused pace for the remaining distance. Shoot for 2:30 or less on these runs.
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