CARDIO SUNDAY For Time:  5K Run  Quote:  “Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.”  ― Paul...

PARTNER SATURDAY  Bring a Friend or Family Member For Free AMRAP in 25 Minutes: "The Lou"  Alternating Rounds with a Partner  4 Wa...

  TEST DAY - RECORD RESULTS "King Kong" 3 Rounds For Time:  1 Deadlift (320/455#) 2 Ring Muscle Ups 3 Squat Cleans (175/250#) 4 St...

In 20 Minutes, working with a partner, complete as many rounds and calories as possible. Both Partners will work at the same time, switching...

  12 Rounds For Time:  6 Dumbbell Deadlifts  6 Dumbbell Hang Power Cleans  6 Dumbbell Push Jerks (Dumbbell weight -2 x 35/50#)  Quote:  “Bel...

All For Time:  30' Handstand Walk  20 Hang Power Snatches (65/95#) 10 Overhead Squats (65/95#) Into:  24/30 Calorie Air Bike  Into: 2 Ro...

9:00 AM Memorial Day Murph will be Held at the Lyons Den (555 W. Beidler Rd, KoP) (after party and BBQ following the Workout) In memory of N...

Every 10 mins for 4 rounds: 400 M Run  500 M Row  1000M C2 Bike Community Notes: Memorial Day Murph will be Held at the Lyon's Den tomor...

  PARTNER SATURDAY Bring a Friend or Family Member For Free AMRAP in 20 Minutes - With A Partner: 24 Dumbbell Thrusters (25/45#)/ Resting Pa...

  For Load: 5-3-1-5-3-1 Power Snatch  Cash Out:  Tabata (:20/:10 for 8 Intervals) for total reps: Power Snatch (55/75#) Double Unders  Commu...

  For Time:  64/80 Calorie Row  40 Wall Balls  64/80 Calorie Ski 30 Wall Balls 800 Meter Run  20 Wall Balls  (14/20# to 9/10')  Score 1:...