We are just 1 week away from completing Hero wod “Murph”! A Memorial Day weekend tradition. Friday the 26th we will be opening our doors at 4pm, citation reading and national anthem at 4:40pm, non vest heat kicks off at 5pm with the vest heat 10 mins right behind. This will be the only time we are open this day. (no morning classes)

Strength Day

Part 1= Back Squats

7x5 @ 70-75% of 1RM
Every 2:00
Part 2 = Clean & Jerk
Every 90s x 10 sets
Sets 1-5 = 2 Clean & Jerks
Sets 6-10 = 1 Clean & Jerk