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

“Run It Up”

METCON

1 Mile Run
50-40-30-20-10 Double Unders
25-20-15-10-5 Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

MASTERS

1 Mile Run
15-12-9-6-3 Attempts
25-20-15-10-5 Banded Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

MOVE

800 Meter Run
75-60-45-30-15 Single Unders
25-20-15-10-5 Ring Rows
25-20-15-10-5 Knee Push Ups
1 Mile Run

WOD GUIDANCE & GOALS
Run the first mile at your 5k pace (steady), and be ready to do your first set of double unders as soon as you finish. Do pull ups in sets of 5-10, and push ups in sets of 3-5, never going to failure to save your arms for later rounds. The final mile, go as fast as possible. Target 35 minutes.

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HOME WOD

1 Mile Run
50-40-30-20-10 Jumping Jacks
25-20-15-10-5 Push Ups
1 Mile Run

ENDURANCE

3 x 1 mile, rest 3 min