(910) 612-2203

Friday WOD 5/30/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

STRENGTH
PUSH PRESS
Take 6 – 8 Sets to build into a heavy 1 Rep
WOD
5 Rounds (25 Min Time Cap)
10 Shuttle Runs
18 Alt SA DB Snatches
15 Burpees
12 Single DB Step Ups

STRENGTH
PUSH PRESS
Take 6 – 8 Sets to build into a heavy 1 Rep
WOD
5 Rounds (25 Min Time Cap)
10 Shuttle Runs
18 Alt SA DB Snatches
15 Burpees
12 Single DB Step Ups

STRENGTH
PUSH PRESS
Take 6 – 8 Sets to build into a heavy 1 Rep
WOD
5 Rounds (25 Min Time Cap)
10 Shuttle Runs
18 Alt SA DB Snatches
15 Burpees
12 Single DB Step Ups

No Comments| |

Thursday WOD 5/29/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm STRENGTH

STRENGTH
FRONT SQUATS
3-3-3-3-3
Build in Load
WOD
5 Rounds for Time:
5 Devil Clusters
12/10 Cal Row or 100 Meter Run
Rest 1 Min after each round
*half the class will start with Strength and half with metcon if more than 10 peeps.

STRENGTH
FRONT SQUATS
3-3-3-3-3
Build in Load
WOD
5 Rounds for Time:
5 Devil Clusters
12/10 Cal Row or 100 Meter Run
Rest 1 Min after each round
*half the class will start with Strength and half with metcon if more than 10 peeps.

STRENGTH
FRONT SQUATS
3-3-3-3-3
Build in Load
WOD
5 Rounds for Time:
5 Devil Clusters
12/10 Cal Row or 100 Meter Run
Rest 1 Min after each round
*half the class will start with Strength and half with metcon if more than 10 peeps.

No Comments| |

Wednesday WOD 5/28/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 10am SIlver Sneakers – 530pm WOD

For Time (with partner)
800 Meter Farmer Carry (24/16kg)
100 Air Squats (wall sit hold)
90 Sit Ups (hollow hold)
80 Burpees (partner rests)
70 Pull Ups (superman holds)
60 Hand Release Push Ups (handstand hold or plank)
800 Meter Farmer Carry (24/16kg)

For Time (with partner)
800 Meter Farmer Carry (24/16kg)
100 Air Squats (wall sit hold)
90 Sit Ups (hollow hold)
80 Burpees (partner rests)
70 Pull Ups (superman holds)
60 Hand Release Push Ups (handstand hold or plank)
800 Meter Farmer Carry (24/16kg)

For Time (with partner)
800 Meter Farmer Carry (24/16kg)
100 Air Squats (wall sit hold)
90 Sit Ups (hollow hold)
80 Burpees (partner rests)
70 Pull Ups (superman holds)
60 Hand Release Push Ups (handstand hold or plank)
800 Meter Farmer Carry (24/16kg)

No Comments| |

Tuesday WOD 5/27/25

Tuesday Schedule; 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD

STRENGTH
5 Sets
5 Single Arm KB Swings (R)
4 Single Arm KB Hang Cleans (R)
3 Single Arm KB Rack Squat (R)
5 Single Arm KB Swings (L)
4 Single Arm KB Hang Cleans (L)
3 Single Arm KB Rack Squats (L)
WOD
21-15-9 Reps for TIme:
Burpees
KBS
Box Jumps
Perform 6 Lunges after each exercise

STRENGTH
5 Sets
5 Single Arm KB Swings (R)
4 Single Arm KB Hang Cleans (R)
3 Single Arm KB Rack Squat (R)
5 Single Arm KB Swings (L)
4 Single Arm KB Hang Cleans (L)
3 Single Arm KB Rack Squats (L)
WOD
21-15-9 Reps for TIme:
Burpees
KBS
Box Jumps
Perform 6 Lunges after each exercise

No Comments| |

MEMORIAL DAY MURPH

We will host 3 Heats of Murph on the hour starting at 7am. (Must sign up or let Coach KJ know you are coming 910-612-2203)

Heat 1 at 7am has 3 open spots

Heat 2 at 8am has 5 open spots

Heat 3 at 8am has 6 open spots

Each heat will last 1 hour (if you are not finished in an hour you need to be off the pull up rig before then and on your run)

There will be scaling options available.

There will be NO BANDS allowed on the pull up rig during MURPH.

1 Comment| |

Saturday WOD 5/24/25

Saturday MURPH is at 8am

Monday MURPH HEATS are 7am – 8am or 9am

Sign up in advance – there are limited spots per heat.

 

MURPH TODAY and MONDAY

One Heat on Saturday at 8am

Three Heats on Monday at 7am/8am and 9am

Please sign up ahead and pick one day / one heat.

No Comments| |