Trail Ride today in Evergreen at 6pm, details here. – Weightlifting Four sets of: Front Squat (6-8 reps @ 30X1) Rest 90 seconds Metcon (Time) For time: 500 Meter Row 50 Slamballs (30/20lb) 50 Sit ups 500 Meter Row  Read More

Since Brandon is back this week we will be heading to Evergreen to ride his favorite trail the Alderfer/Three Sisters/Dedisse Tour.  We will meet here at 6pm.Read More

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other...Read More

Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. It’s recommended to take Sunday off and rest for Monday! – Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a...Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – Noon – MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/28/18 Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station will be posted on the website on Sunday...Read More

Weightlifting Five sets of: Push Press (3-5 Reps) Rest 2-3 Minutes Metcon  Every minute, on the minute, for  10 minutes: Minute 1 – 5 Power Cleans (175/125 lbs) Minute 2 – 12/6 Calories of RowingRead More

Avoiding the heat and going to Meyer’s Ranch tomorrow! Meet here at 6pm.Read More

Trail Run at 6pm, details here! – Weightlifting Four sets of: Bulgarian Split Squat (6-8 reps @ 30×1) Rest 2 Minutes Strict Supinated Grip Pull-Up (4-6 Reps) Rest 2 minutes Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To...Read More

Weightlifting Four sets of: Deadlift (4-6 reps) Rest 20 seconds, then: Push-ups (Max reps @ 1010) Rest 3 minutes Metcon (Time) Four rounds for time of: 25 Kettlebell Swings (24/16 kg) 50 Double-UndersRead More

MTB Ride tonight….maybe, details here. – Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters (95/65 lbs) 10 Box Jumps (24″/20″) 400 Meter Run Metcon (Weight) Sandbag Work out – Performed Outside 3x200ft AHAP sandbag farmers...Read More