Tuesday 05/23

With “Murph” being this Friday we will be holding our weekly strength day today!

Reminder that Friday there will be NO morning classes. We will only be open in the evening for our “Murph” event.

Part 1 : Every 2:00

  • 8 x 4 Back Squats

  • 75-80% of 1RM

Part 2 : Every 90s x 10 Sets

  • Sets 1-5 = 1 Snatch + 1 OHS

  • Sets 6-10 = 1 Snatch

Monday 05/22

This Friday we will be completing Hero WOD “Murph” together as a community! If this is your first time with this workout we highly suggest cutting it in half. If you are unable to complete this workout as prescribed please refrain from wearing a vest during the middle portion of the workout. What IS this wod?!
For Time: 1 Mile Run - 100 Pull ups - 200 Push ups - 300 Squats - 1 Mile Run
You may partition the middle any way. Feel free to hang around afterwards! Doors at 4pm, citation reading and national anthem at 4:40pm, non-vest heat will begin at 5pm with the vest heat following 10 minutes behind.
We will be closed in the morning this day, no regular classes.

Strength - Every 2:00 x 4 Sets

  • 5 Strict Press + 5 Push Press

  • Unbroken sets - build based off feel

WOD - 15 min AMRAP

  • 50 DU

  • 21/18 Cal Row

  • 4 S2OH (185/135)

Friday 05/19

We are just 1 week away from completing Hero wod “Murph”! A Memorial Day weekend tradition. Friday the 26th we will be opening our doors at 4pm, citation reading and national anthem at 4:40pm, non vest heat kicks off at 5pm with the vest heat 10 mins right behind. This will be the only time we are open this day. (no morning classes)

Strength Day

Part 1= Back Squats

  • 7x5 @ 70-75% of 1RM

  • Every 2:00

    Part 2 = Clean & Jerk

  • Every 90s x 10 sets

  • Sets 1-5 = 2 Clean & Jerks

  • Sets 6-10 = 1 Clean & Jerk