NEWS

  • 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

“What’s Up”

METCON

EMOM 21
1. 15/12 Calorie Row
2. 9 Kettlebell Swings
3. 7 Strict Handstand Push Ups

Weight: 70/53

MASTERS

EMOM 21
1. 12/9 Calorie Row
2. 9 Kettlebell Swings
3. 7 Abmat Handstand Push Ups

Weight: 53/35

MOVE

EMOM 21
1. 10/7 Calorie Row
2. 9 Kettlebell Swings
3. 7 Bench Push Ups

Weight: 35/26

WOD GUIDANCE & GOALS
Love some on-the-minute work! Scale reps and/or movements to complete the work above within the designated minute. The calorie row will take the entire minute, the kettlebell swings should be unbroken but heavy, and the strict handstand push ups you may have to break into 4 then 3 reps.

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HOME WOD

EMOM 21
1. 100 Meter Run
2. 9 Sit to Stands
3. 7 Strict Handstand Push Ups

ENDURANCE

6 Rounds
:30 sprint, 1 min jog, :30 sprint, 1 min run, rest 2 minutes