Monday 05/19

This week we will move our strength day to tomorrow, Tuesday, due to our Murph event on Friday

This Friday - 05/23 - there will be no regular classes. We will open at 4pm for everyone to come down and get settled in. At 4:45pm we will come together for our National Anthem and Murph’s citation reading. Around 5pm the non-vest heat will begin and 10 minutes after the vest heat will start. Please feel free to hang around afterwards to kick off Memorial Day weekend with us. There will be plenty of scaling options and stations set up for modified pull ups too!

Strength - Every 2:00 x 5 Sets

• 1 Power Clean + 2 Hang Power Cleans

• Build based off feel

WOD - 10 RFT

2 Rounds

• 50 DU

• 5 Power Cleans (185/125)

2 Rounds

• 40 DU

• 4 Power Cleans

2 Rounds

• 30 DU

• 3 Power Cleans

2 Rounds

• 20 DU

• 2 Power Cleans

2 Rounds

• 10 DU

• 1 Power Cleans

Friday 05/16

We are just one week away from MURPH! Next Friday we will only be open in the evening to complete this hero WOD together as a community ! All are welcome and please feel free to hang around afterwards to kick start the weekend !

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squats

• @ 65-70% of 1RM

Part 2 - OTM x 10 mins

• 1 Clean & Jerk

• Begin ~ 70% and build based off feel

Thursday 05/15

Body Armor - 4RNFT

• 10 Strict Pull Ups

• 10 Single leg glute bridges ea

• 100ft Farmers + Front rack KB carry (both sides)

WOD - 15 min AMRAP

• 8 Alt Devils Press (50/35)

• 16 Sit Ups

• 200m Run

Wednesday 05/14

Strength - Every 2:00 x 6 Sets

• 3-3-3-2-2-2 Front Squat

• Begin ~ 65% of 1RM and build

WOD - 5RFT

• 15/12 Cal Row

• 9 Front Squats (115/85)

Tuesday 05/13

Strength - Every 90s x 8 Sets

• Sets 1-4 = 3 Hang Power Cleans

• Sets 5-8 = 2 Hang Power Cleans

• Build based off feel

  WOD - 10 min AMRAP

• 10 Hang Power Cleans (135/95)

• 10 T2B