WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Sat, May 28 2022 |  |
 | Mon, May 30, 2022 at 10:00am MURPH - Memorial Day |
| Sat, Oct 8, 2022 at 1:30pm The Gleason’s Pizza Social |
| Sat, Oct 22, 2022 at 8:00am Festivus Games 2022 |
| Sat, Apr 22, 2023 at 8:00am Festivus Games - Spring 2023 |
| Sat, May 6, 2023 at 10:00am Daniel Barden 5k Mud Run |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
220507 - Hope For Refugees(Reps) 3 rounds of: Shuttle runs, 8 m Dumbbell snatches Machine for calories Dumbbell box step-ups Strict burpees This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie, or shuttle-run length. 50/35#, 24/20' Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump. Scaling: Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up. Intermediate Option: 3 rounds of: Shuttle runs, 8 m Dumbbell snatches Machine for calories Dumbbell box step-ups Strict burpees 35/25# Beginner Option: 3 rounds of: Shuttle runs, 8 m Dumbbell snatches Machine for calories Box step-ups Burpees 15-20#
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