Thursday 05/26

Friday- HERO WOD MURPH - 4:30pm doors + 5:00pm Start - this will be the only time we’re open (no morning classes) please feel free to hang around afterwards with us, bring beverages/snacks if you’d like too!

Monday- 8:00am class only (closed for the remainder of the day)

Body Armor- 4RNFT

  • 10 Bird Dogs ea side

  • 15 Glute Bridges

  • 1:00 Plank

  • 1:00 Row/ski/bike

WOD- For Time

30-25-20-15-10

  • KB Swings (53/36)

  • Cal Row

Wednesday 05/25

On the fence about participating in our “Murph” event?? First time completing “Murph”?

There are a ton of different ways we can modify this workout to still jump in and WOD out with us as a community.

  • Complete half: 800m Run + 50 Pull ups + 100 Push ups + 150 Squats + 800m Run (still partition as needed ex: 5/10/15)

  • Modify movements: row/ski, ring rows, banded pull ups, jumping pull ups, knee push ups, target squats

Reminder that this Friday there will be no morning classes. We will open up in the afternoon at 4:30pm to begin the kick off at 5:00pm!

Strength- Every 2:00 x 5

  • 5 Deadlifts - build based off feel

WOD- 18 min AMRAP

  • 9 Deadlifts (225/155)

  • 60 DU

  • 30 Wallballs (20/14)

Tuesday 05/24

Please be careful when pulling into the parking lot for class as there may still be members finishing their runs during the wod, thank you!

Body Armor- 4RNFT

  • 10 Bent over DB rows ea side

  • 12 Skull crushers

  • 20 Supermans

  • :30 Handstand hold

WOD- 25 min AMRAP

  • 7 Box Jump Overs (24/20)

  • 14 DB Hang P. Clean (50/35) (7 ea arm)

  • 7 Power Snatch (75/55)

    Every 5:00 = 400m Run

Monday 05/23

A HUGE thank you to all our volunteers that came down Saturday for our big spring cleaning. We appreciate all your help and support!

This Friday the 27th we will be hosting our annual “MURPH” event. We will open at 4:30pm with a 5:00pm start. This will be the only time we’re open that day.

Strength- Every 2:00

  • 5x5 Back Squat @ 75% of 1RM

WOD- 20 min AMRAP

  • 20 Burpees

  • 30/25 Cal Row

  • 40 Sit ups

  • 50 Air Squats

Friday 05/20

Schedule reminder : Saturday closed for cleaning and maintenance. Sunday regular schedule- 8am class and Open Gym 9am-11am

Body Armor- 4RNFT

  • 7-10 Ring Rows

  • 12 DB Floor Press

  • :20 Side Plank ea

  • 6 Tempo goblet squat (:05 decent)

WOD - For Time

1-2-3-4-5-6-7-8-9-10

  • Lateral Burpees

  • Overhead Squats (115/85)

  • Pull ups