Tuesday 05/19

Our annual Murph event is this Friday!!!

It will be the only time we are open this day. There will be NO regular classes.

Stay afterwards to kick off Memorial Day weekend with us, bring your own beverages. Please utilize all parking spaces around the building and along the back curb (street park as a last resort). Do not park across the street because those gates do lock at the end of the day.

Bring a yoga mat or handmat if you plan to do your push ups outside, we only have a limited supply!

Memorial Day Monday 05/25 - 8:00am class only

Strength - Every 2:00 x 5 Sets

• 3 Front Squats

• Build based off feel

WOD - 5 RFT

• 10 HSPU

• 12 Box Jumps (24/20)

• 2 Rope Climbs

Monday 05/18

Body Armor - Alt OTM x 3 Rounds

• 10 Bentover barbell rows

• :20 Side plank ea side

• 10 Banded pull aparts down + up

• :40 Glute Bridge Hold

WOD - 4:00 AMRAP + 2:00 Rest x 4 RDS

• 15/12 Cal Row

• 12 Burpees

• 9 Power Cleans *

  RD 1= (135/95) RD 2= (155/105) RD 3= (185/125) RD 4 = (205/145)

Friday 05/15

We are just one week away from our annual Murph event!! See you there.

Strength Day

Part 1 - Back Squats

• Every 2:30 - 6 x 6

• @ 65-70% of 1RM

Part 2 - Functional Body Building

Alt OTM x 8 mins (4 rounds)

• E- Max deficit push ups

• O- Max strict pull ups

Rest until 10:00

• 12 Barbell curls every 2:00 x 3RDS

Thursday 05/14

Body Armor - 4 Rounds

• 20 Alt KB Kong Rows

• 20 Hollow Tucks

• 1:00 Rest

WOD - For Time

Buy in - 1,000m Row

3 Rounds

• 20 KB Swings (53/36)

• 20 Box Jump Overs (24/20)

Buy out - 1,000m Row

Wednesday 05/13

5 spots left for our pop up technique class on Friday with coach Pat! If you haven’t already please reserve your spot before it’s too late ! The class is this Friday at 6:30pm

Strength - Every 90s X 8 Sets

• Sets 1-4 = 2 Hang Power Cleans

• Sets 5-8 = 1 Hang Power Clean

• Build based off feel

WOD - 12 min AMRAP

• 200m Run

• 8 Hang Power Cleans (115/85)

• 4 Wallwalks