Wednesday 05/27
Save the date for our 10 year celebration!!!
Strength - Every 2:30 x 5 Sets
20 Sit Ups
10 KB suitcase DLs ea side
WOD - For Time
60/42 Cal Row
200 DU
60/42 Cal Row
Tuesday 05/26
Thank you to everyone who came down to participate and hang with us during our annual Murph event! It was one for the books!
WOD - 12 min AMRAP
200m Run
12 Alt DB Snatch (50/35)
6 Lateral Burpees
Post WOD - 3 RNFT
200m KB WALKS
50m KB walk FR (L) + FC (R)
50m KB walk OH (L) + FC (R)
50m KB walk FR (R) + FC (L)
50m KB walk OH (R) + FC (L)
Rest 3:00 after every round
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