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

“Good Grief”

METCON

STRENGTH
Overhead Squat
5×3, across
FOR TIME
5 Rounds
14 Hang Dumbbell Clean
7 Toes to Bar
14 Dumbbell Curtsy Lunges
Weight: 50/35

MASTERS

STRENGTH
Overhead Squat
5×3, across
FOR TIME
5 Rounds
14 Hang Dumbbell Clean
7 Knee Up
14 Dumbbell Curtsy Lunges
Weight: 35/20

MOVE

STRENGTH
Overhead Squat
5×3, across
FOR TIME
5 Rounds
10 Hang Dumbbell Clean
5 Leg Lifts
10 Dumbbell Curtsy Lunges
Weight: 25/15

WOD GUIDANCE & GOALS
Coaches will help you build to 85-90% of your 1 rep max overhead squat for all five sets of the workout. If you do not have a 1 rep max, lift based off of effort. The squats should feel heavy!

For the metcon, complete at least 7 hang cleans before having to break. Try doing the toes to bar unbroken as long as possible. Then do 7 curtsy lunges on one leg then 7 on the other, holding the dumbbell in the rack position. Target 13 minutes.

Post Weight + Time to Comments.

HOME WOD

5 Rounds
14 Burpees
7 V-Ups
14 Curtsy Lunges

ENDURANCE

Rest