Thursday 05/21

We can’t believe that our Murph event is TOMORROW!!!

A few reminders - This will be the only time we are open, there will be NO morning classes. Doors will open at 4:15pm and we will kick things off with a little ceremony/national anthem at 4:45pm. Please utilize all parking around the building as well as along the back curb. Do not park across the street, they lock their gates at the end of the business day, street park as a last resort! If you usually complete your movements outside bring a yoga mat/hand mat we will only have a limited supply. Pull up and ring row spots will be pre set to share with everyone , hop on anything that is open during the workout. We also don’t have too many whiteboards, try to share one with someone or bring your own (pre typed spreadsheets are of course encouraged 😉) Spectators are of course welcome to come hang and feel free to BYO beverages for afterwards to kick off Memorial Day weekend.

Oops I forgot to mention we have some limited new merch that will be available for purchase too! Our recent pre-ordered shirts will be available for pick up as well!

Memorial Day Monday - 8:00am class only

WOD - Alt OTM x 6 Rounds

• Min 1 - :45 Plank

• Min 2 - 40 DU

• Min 3 - 12 Alt DB Box Step Ups (50/35)(24/20)

• Min 4 - Max Cal Row/Ski/Bike

• Min 5 - Rest

Wednesday 05/20

Friday - no regular classes! We will only be open for our Murph event. All are welcome to join! If this is your first time doing the workout we highly suggest cutting it in half. We will write up a bunch of different ways to partition and modify on the board for you to check out too. (Ex: 2k Row instead of the mile runs)

Memorial Day Monday - 8:00am class only

Strength - Every 2:00

• 5-5-5-3-3-3 Strict Press

• Build based off feel

WOD - 3RFT

• 25 KB Swings (53/36)

• 25 Sit Ups

• 400m Run

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