DB KB Half Snatches

DB KB Front Squats

DB KB See Saw Press

DB KB Gorilla Rows

Windmills

 

Challenge Round!

Tabata + Core

Assault Bike

TRX Split Jumps

RS Swings

Push Ups

Battling Ropes

Rowing

 

Round 1

Air Assault

SDHP

Push Up

Round 2

Row

Air Squat

Shin Grab Sit Ups

Round 3

Ski

Burpee

Leg Raises

 

Nasty Nine!

One Arm Swings

Snatches

Push Press

Front Squats

Triple Crush

Tick Tocks

Pullover Sit Up

Round 1

Barbell Back Squats

Round 2

DB Renegade Rows + Push Up

Round 3

Quadrathon!

 

Memorial Day Murph Challenge 2019

 

Join us on Monday May 27th at 8:00AM for our 7th Annual Memorial Day Murph workout!

Join us at 8:00 AM for the Murph Challenge!  We can scale for all ability levels.  You will have fun, support our Veteran’s and military, and get AWESOME!

*Note: Doors close at 10:00AM and this is for members Only!

 

Round 1

Row/Bike/Ski

Snatches

Push Press

Dead Clean Front Squat

One Arm Rows

Round 1

Windmills

Round 2

Dead Clean + Strict Press

Chin Ups

Goblet Split Squats

Plank Hold

Challenge Round!!

Round 1

Dumbbell Chest Press

Round 2

Barbell Deadlift

Round 3

Pull Ups

Burpees

H2H Swings

LC Clean + Push Press

Behind the Back Squat

H2H Swings

Burpees

Pull Ups

 

How to Make Healthy Curry Salmon!

 

CURRY SALMON INGREDIENTS

  • 2 salmon filets
  • 1 cup low sodium organic chicken stock
  • 2 tsp curry powder
  • 1 tsp turmeric
  • ½ tsp cayenne pepper
  • 4 tsp white wine (optional)

CURRY SALMON DIRECTIONS

  1. Preheat oven to 350
  2. Mix spices with chicken stock
  3. Place salmon in a baking dish and book stock and spices over fish then top with white wine
  4. Cover with foil and bake for 20 minutes or until desired taste

 

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