Wednesday 05/28
Strength - Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Hang Power Clean
Build based off feel
WOD - 12 min AMRAP
2-4-6-8….
T2B
Box Jumps (24/20)
Tuesday 05/27
We hope you all had a great Memorial Day weekend
Strength - Alt OTM x 10 mins
15 Russian KB swings (recommended 70/53)
15 V-Ups (mod to 20 hollow tucks or 20 sit ups)
WOD - 5RFT
400m Run
20 Alt DB Snatch (50/35)
15 Burpees
Monday 05/26
Today - Monday 05/26 - 8:00am only
Happy Memorial Day! Thank you to everyone who came down on Friday for our annual Murph event. It means so much to have such a supportive community surrounding us. Remember what today is all about , remember those who gave it all for us.
PARTNER WOD - “Holleyman”
40 RFT (20 ea) - You go + I go style
5 Wallballs (20/14)
3 HSPU
1 Clean (225/155)
Friday 05/23
Today is our annual Murph event ! This will be the only time we are open, no regular classes.
If this is your first time completing Murph we highly suggest doing half! There will be stations already set for pull ups with boxes and bands as well as rings for ring rows, just hop in a spot that’s open when you get back to the pull ups through your rounds. You can complete the push ups and squats either inside or outside.
The best advice we can give is to go into the workout with a game plan, have fun with it and remember why we do this year after year !!
BYOB!
Thursday 05/22
Tomorrow is the day! HERO WOD MURPH 🇺🇸 This will be the only time we are open. We will start our ceremony at 4:45pm. Please feel free to hang around with us afterwards to kick off the weekend with a few adult beverages and empanadas!!! (Scroll back to yesterdays post if you don’t know what we’re talking about 😋)
Saturday & Sunday - normal schedule
Monday - Memorial Day - 8:00am only
Body Armor - OTM x 12 mins
Min 1 = 50ft Handstand walk mod to :30 practice/holds or bear crawl
Min 2 = 20 Hollow tucks
Min 3 = 20 G2OH (45/25)
WOD - 5RFT
500m Row/Ski or 30/24 Bike
1:00 Rest