NEWS

  • May 1 – May 28th
    Nutrition Recharge Gameplan (NRG)    : The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body.  Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
  • May Movement of the Month: Pull Ups!
    Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
  • May Clinic: Bar Muscle Ups
    Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
  • Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
    Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Mad World”

METCON

500-400-300-200-100 Meter Run
50-40-30-20-10 Shoulder Taps
25-20-15-10-5 Push Press

Weight: 115/75

MASTERS

500-400-300-200-100 Meter Run
50-40-30-20-10 Box Shoulder Taps
25-20-15-10-5 Push Press

Weight: 95/65

MOVE

400-300-200-100 Meter Run
40-30-20-10 Plank Taps
20-15-10-5 Push Press

Weight: 75/55

WOD GUIDANCE & GOALS
Run the first 500 meters at a moderate/fast pace (1 mile PR pace). The shoulder taps are in a handstand, either balanced on a wall or free-standing. The push press, start with a set of 10-15, take a quick shake out then finish the set. Run each interval slightly faster as the meters decrease, and go unbroken on the push press by the third round. Target 15 minutes

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HOME WOD

500-400-300-200-100 Meter Run
50-40-30-20-10 Shoulder Taps
25-20-15-10-5 Inverted Push Ups

ENDURANCE

4x400m, rest :90
2x800m, rest 2:00
1x1200m