8:30am class reminder
Reminder…Starting this Monday 6/3- the 9:30am class will be moved up to 8:30am for the summer.
Strength- Every 90s x 7 sets
3 Push Jerks- Build weight each set
WOD- 15 min AMRAP
40 DU
20 DB Hang C&J (50/35)
40 DU
20/15 Cal Row
Tuesday
“75% Emotional, 25% Physical”
A huge thank you to everyone who came out Friday night for our Murph event! We had such a fun packed house!
Body Armor- 3RNFT
30 Glute Bridges
200m KB carry
Rest 1:00
WOD- For Time
50-40-30-20-10 Sit ups
25-20-15-10-5 Cal Row
10-8-6-4-2 Deadlifts (275/185)
Memorial day
8am wod only today-
Take a minute today to remember why we get to enjoy this three day weekend.
“Greater love hath no man than this, that a man lay down his life for his friends.” -John 15:13
To all who have served, or are currently serving… thank you.
WOD- Teams of 3 - 25 min AMRAP
Partner 1= 100m Prowler Push
Partner 2= Max Shoulder-2-OH (135/95)
Partner 3= Max Cal Row
After each partner completes every station - Rest 1:00
Murph
Our Murph Day is finally here. Doors open at 5pm with a 5:30pm start! This will be the only time we are open. Partition reps as needed (except runs). If this is your first Murph we high suggest completing half. Feel free to bring refreshments and hangout with us afterwards to celebrate this brutal workout yet a beautiful remembrance in honor of a hero.
LoveStruckByTwo will be here with a pop up shop! Limited Undertow pieces will be available!
Also Ascent protein will be here too!
Saturday- normal schedule
Sunday- Open gym 9:00-11:00am
Memorial Day Monday- 8:00am wod only
Pop up shop
TOMORROW is our Murph event!! A few last details to keep in mind
- Modify the workout as needed, if this is your first time we highly suggest completing half
- If you have a vest wear it for the wod (20lb males, 14lb females)
- Bring some refreshments for a post wod celebration (hey, you earned it!)
- A rep from Ascent protein will be there to answer questions and sample flavors
- LoveStruckByTwo will be holding a “pop up shop” with some limited Undertow pieces!!
- Doors open at 5pm with a 5:30pm anthem and kick off
- This will be the only time we are open for the day
- Most important HAVE FUN! This is a special community day that we are thankful to host each year!
Memorial Day Monday - 1 class at 8:00am - closed for the rest of the day
Strength - Deadlifts Every 90s
1 set of 5 reps @ 70%
3 sets of 3 reps @ 70-75-80%
5 sets of 1 reps @ 80-85%-build based off feel
WOD - “Joker”
1 —-> 10 T2B
10 ——> 1 Deadlifts (225/155)
