6:00am, 7:00am level 1, 6:00pm and 7:00pm with coach Cam


back squat 2-2-1-1-1


200 (2count) mountain climbers

200 jumping jacks

50 push ups

50 weighted sit-ups

200 mountain climbers

200 jumping jacks


***next Monday, Memorial Day, we will be doing the benchmark workout Murph, in remembrance of LT. Michael P. Murphy. For those of you who have not heard of him, he was the first service member to receive the medal for service in Afghanistan, and the first navy recipient of the medal since Vietnam. Each year on the memorial day Americans honor those who have fallen serving the United States Armed Forces. Thousands of boxes around the world will be doing this WOD together.

Please feel free to bring a friend, and stay for a bit afterwards to celebrate your accomplishments. You will see this message repeat throughout the week as a reminder.****


1 mile run

100 pull-ups

200 push ups

300 squats

1 mile run



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