Thursday 05/29

Strength - Every 2:00 x 4 sets

• 5-5-5 Bench Press - build

• For the 4th set- rest 2-3 minutes, take 70% of your last set of 5 and complete a max set until failure

  WOD - 3RFT

• 30 Cal Row

• 30 Wallballs (20/14)

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!