Coached Classes
First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **1:30p-4:15p (Open Gym)
Fourth Class at 4:30p
Fifth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.
*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.
“Murph” In honor of Navy Lt. Michael Murphy and those who served, sacrificed for our country. -1 mile Run -100 Pull-Ups -200 Push-Ups -300 Squats -1 mile Run
Strength: Shoulder Press 1RM
-Rest as needed between sets
WOD: For Time:
- 400m Run
- 21 Shoulder Press (95/65)
- 400m Run
- 21 Push Press (95/65)
- 400m Run
- 21 Push Jerk (95/65)
- 400m Run
Scale the weight accordingly. Row 500m if running is not an option.