BROTHER VICTORS - 6:30 Comp Class 800M Run Buy-in (as a team) 60 min cap then complete 2 rounds of the following: 25 Bar Muscle-ups 50 DB...

SQUEAKY CLEAN 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell - 115 / 85 lb

SWING VOTE 10 KB Swings 32/24kg 10 Ring Dips 100M Run 20 KB Swings 20 Ring Dips 200M Run 30 KB Swings 30 Ring Dips 400M Run 30 KB Swings...

CHECK THE BOX AMRAP 18: Buy-In: 2,000/1,800 Meter Row Max Rounds With Time Remaining: 2 Power Snatches 4 Overhead Squats 8 Box Jump Overs...

PEDAL PUSHER On the 5:00 x 5 Rounds: 12/9 Calorie Echo Bike or 15/12 Cal Row 400 Meter Run 12 Toes to Bar

DIRTY LAUNDRY 3 Rounds: 15 Power Cleans 115 / 85 lb 12 Thrusters 115 / 85 lb 9 Bar-Facing Burpees Directly into... 3 Rounds: 15 Power...

CAPITOL HILL Partner workout - 2 Rounds for time 150 Double Unders (work at the same time) 30 Strict HSPU 30 Power Cleans 205/155 30...

UGLY SWEATER 2 Rounds For Time: 90/70 Calorie Row 70 Wallballs 20 / 14 lb 50 Power Snatches 75 / 55 lb 30 Burpee Box Jumps (24"/20")

GENTRIFIED 20 Min AMRAP 30 Wall Balls 20/14 15 Burpees *Every 3:00 starting at 0:00 complete a 30/24 Cal row or 24/20 Cal Bike or 200M Run

if you don’t get it now, you’ll get it when you arrive show up see you there!

Post Murph…you get a choice, so choose wisely: "Double Grace" For Time: 60 Power Clean and Jerks (135 / 95 lb) -OR- "Let It Burn" On the...

We are only holding two classes this Memorial Day. Be sure to attend one of them! If you are not aware of what this WOD is all about,...

8:30 a.m. Class S.O.P. In teams of teams 2 with one working at a time complete: 2 Rounds 100/80 Cal Echo or 140/110 Cal Row 80 Wall Balls...

I don’t know what Nate did, but I think we caught him… MEMENTOES 3 Rounds: 36/24 Calorie Echo Bike/48/36 row/500m run 24 Toes to Bar 12...

ITS ALIVE 16:00 AMRAP 40' DB OH Walking Lunge (right arm) 55/35 25 Toes-to-bar 35 Wall Balls 20/16 2 Rope Climbs 35 Wall Balls 25...

Come join us for our annual Murph WOD on Memorial Day! Read below to see why we do this… MEMORIAL DAY MURPH SCHEDULE 6:00 a.m. 7:30 a.m...

HANG IN THERE On the 4:00 x 5 Rounds: 50 Double-Unders 300m/250m Row 10 Hang Squat Cleans 115 / 85 lb

Beginning June 1st the women’s class time will move to 8:30 AM and end at 9:30 AM.. So make the adjustment to your schedule. This is our...

#DEAD AMRAP 15: 10 Deadlifts 225 / 155 lb 10 Double Dumbbell Push Presses @dumbbells(50's/35's) 10/7 Calorie Echo Bike or 14/10 Cal Row

Wait for it…the dismount is where it’s at! WIDE AWAKE 21-15-9: Power Snatches Chest To Bar Pull-Ups Directly into... 21-15-9: Overhead...