WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Thu, Aug 4 2022 |  |
 | 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 |
| Sat, May 27, 2023 at 9:00am MURPH 2023 |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
220722 - Muscle Ups+KBS(Check In) Complete as many rounds as possible in 15 minutes of: 12 muscle-ups 36 kettlebell swings ♀ 24-kg KB ♂ 32-kg KB Post rounds completed to comments. Compare to 200724. Scaling: If you do not yet have a muscle-up, read 'The Muscle-up' and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push. Intermediate Option: Complete as many rounds as possible in 15 minutes of: 6 strict pull-ups + 10 push-ups 36 kettlebell swings ♀ 20-kg KB ♂ 24-kg KB Beginner Option: Complete as many rounds as possible in 15 minutes of: 12 ring rows + 12 incline push-ups 21 kettlebell swings ♀ 12-kg KB 16-kg KB
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