Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: “Murph” For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) How do you perform the “Murph” workout? Start and end the workout with a mile Run. Partition the […]

Let’s say our goodbyes to Darren tomorrow. We’ll miss you man! The morning set-up of gear is going to be a mess, barbells not in alignment, box jumps missing risers and who’s going to clean the closet?? Enjoy your next journey in life and hope to see you in the gym down the road. Warm […]

Warm up: Warmy+ 200m relay teams of 3 x 4 (each athlete will complete a 800M total run. Xfit WOD; For time, 10 rds of; P1 runs length of field then performs 10 push ups and 20 wall ball cleans. P2 then runs back and completes his/her push ups + WB cleans. Continue until each […]

WOD will be outside on the field. Warm up: Warmy+ 3 laps + 15 lunges in between laps (each leg, barbell weighted) Xfit WOD: Between you and your partner complete as many 400m laps within 21 minutes. While P1 is running P2 needs to complete the following triplet (switch); 3 thrusters (95/65) 5 burpees over […]

Warm Up: Warmy+ 3×5 Power snatch + 25 jumping jacks Xfit WOD: Teams of 2 complete the following for time; 50 KB swings (53/35) there back! 50 Squat cleans (95/65) 400M run (with partner each carrying 10# plate overhead) 40 KB swings 40 Squats cleans No run 30 KB swings 30 Squat cleans 400M run […]