Monday 05/25 - Memorial Day 8am only

8am class only today

REMEMBERING THOSE WHO GAVE THE ULTIMATE SACRIFICE 🇺🇸

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Hero WOD - Partner “Holleyman” 40RFT

You go + I go style

• 5 Wallballs (20/14)

• 3 HSPU

• 1 Clean (225/155)

Friday 05/22

I know we posted this info yesterday but just wanted to share it again!

Today - Friday 05/22 - No regular classes due to our MURPH event

A few reminders - This will be the only time we are open. 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

HERO WOD MURPH - AKA “BODY ARMOR”

FOR TIME:

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 SQUATS

1 MILE RUN

(Weighted vest 20/15)

***partition middle as needed

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