Friday 05/03
Next Sunday - Mother’s Day - 8:00am class only , there will be no open gym.
Strength Day
Part 1 - Back Squats
8 x 4 @ 75-80% of 1RM
Every 2:00
Part 2 - Snatch Technique
Every set 90s
3-3-3-3-3 Snatch Deadlift
2-2-2-2-2-2 Snatch
Thursday 05/02
Body Armor - OTM x 12 mins
10 DB Bench Press
10 Single Leg Glute Bridges ea.
10 DB Rows ea. arm
WOD - 14 min AMRAP
12 Box Jump Overs (24/20)
12 DB H. C&J (6 ea. arm)
12 T2B
Wednesday 05/01
Hello May!!
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 4 RFT
400m Run
10 Lateral Burpees
Power Cleans *
Rd1 10 (115/85)
Rd2 8 (135/95)
Rd3 6 (155/105)
Rd4 4 (185/125)
Tuesday 04/30
WHAT'S NEXT?! Every year we complete Hero WOD Murph together as a community. We always plan to schedule this event the Friday of Memorial Day weekend. This year it will be on May 24th. Doors will open at 4pm with a 5pm start time. Check out the official Murph Challenge website below and if you're interested in supporting the Michael Murphy foundation you can make a donation or purchase their annual T-shirt!
WOD - OTM x 20 mins (5 RDS)
Min 1 = 3 Deadlifts (275/185)
Min 2 = 10 Strict Pull ups
Min 3 = Max Cal Row
Min 4 = 1:00 Rest
Mid-line - 12:00 Clock Complete
2:00 L-Hang / 4:00 Tuck Hold
Every drop = 12 Hollow Tucks
Monday 04/29
Congratulations to all of our athletes who competed this Saturday at the Spring Fling ! We saw SO many PRs. Thank you all for the continued support here with us to keep hosting fun events with you!
Body Armor - OTM x 12 mins
10 Banded pull aparts ea.
10 Bird dogs ea.
50 ft Handstand Walk
:30 Wall Sit
WOD - 3:00 AMRAP + 1:00 Rest x 4 RDS
4 Wall walks
50 DU
Max Wallballs (20/14)