WOD
 | Thu, May 7 2020 |  |
 | Sat, Sep 19, 2020 at 10:30am Nutrition Seminar |
| Sun, Jul 4, 2021 at 10:00am July 4th BBQ WOD |
| Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (2 days ago) |
Home WOD 20200507(Time) Warmup 4 Rounds - 10meter Single Arm OH Weighted Carry - 5 Single Arm Thrusters - 5 Single Arm Weighted Swings (think KB Swing) - Repeat all movements with other arm - Rest 1 Minute WOD: 3 Rounds (for time) - 200m Run - Rest 2 Mins - 150m Run - Rest 3 Mins - 100m Run - Rest 4 Mins You'll notice there is more rest than work in this workout. This means, go all out for each run.
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