Workout of the Day


A. Gymnastics Warm-Up
15-30 second Wall Handstand
20-50 Double-Unders
5-10 Dips or 3-5 Muscle-Ups

B. “Half Murph”
For time:
800m Run
50 Pull-Ups
100 Pushups
150 Squats
800m Run
*25 minute time cap. 



A. Push Press, 6 sets of 3 reps; rest 4 minutes

B. Handstand Walk, 5 sets of 10-20m; rest 4 minutes
*During rest, perform 50 unbroken Double-Unders

C. AMRAP in 6 minutes of:
10 Toes-to-Bar
10 Burpees
-rest 4 minutes-
AMRAP in 6 minutes of:
10 Wall Balls (20/14lbs)
10 Kettlebell Swings (53/35lbs)
-rest 4 minutes-
AMRAP in 6 minutes of:
10 Box Jumps (24/20”)
10 Pull-Ups



Summer Member Competition - August 29th, 2015

We are about a month out from our second ever summer member competition and are very excited to release the first batch of details. Here is what you need to know now.

1. The competition will be running from 9am-12pm on Saturday August 29th. De-brief starts at 9am sharp, so please be there at 8:45pm. 

2. This event is for completely accessible to all ability levels. There is no sign-up fee, and we have designed the workouts so that anyone can perform them. 

3. The competition is a TEAM COMPETITION. It will be performed in teams of 2. Teams can be any gender combination and ability level.

Finally, if any other gyms or athletes from other gyms are interested in participating, please email us -

More details to follow soon!