Today Marks 8 years since we first opened our doors! We have members that remember the diesel fuel smell and small garage! In those walls we had people make life changing health habits and start their own health journey! For those that still have the OG shirts kudos to you and thank you for believeing in our little gym!

6 sets:

1 Hang Power Clean + 1 Clean
(RPE 6-8)

For time:
30 S2O (95/65)
100 DU
20 S2O
100 DU
10 S2O

*9min Cap


Post MURPH Flush:

5 Rounds For Completion:

12 Cal AB
12 Russian KB Swings
8 Burpees
24 AB Mat situps

*Modify as Needed (ie. if you completed MURPH and can’t straighten your arms then don’t use the 92lb KB, if you are good to go feel free to use heavy weights and hammer the bike)

*28min Cap


Reminder schedule for Monday

9am “Murph”: clock starts at 9:30am

Shoulder Press
2×6 (RPE 6)
5×3 (RPE 7-9) (Work to a heavy Triple)

With a Partner

30 Snatch (135/95)
100 T2B
30 C&J (135/95)

*Split Work Anyway

*12min Time Cap