Click here for the story behind today’s WOD, “Murph”. GROUP CLASS WORKOUT Warm Up: Pose Method Drills 2 Rounds 5 pull ups 10 push ups 15 air squats 1 minute calf stretch MetCon: Welded & Welded Lean: “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile runRead More

By: Leo Fontana Shoulder flexibility and mobility is something many of us lack. Healthy and mobile scapula (shoulder blades), a flexible thoracic spine (mid back), and stability overhead are crucial to being able to go overhead safely. However, we see many people going overhead with poor positioning and on top of it all going heavier...Read More