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

“One by One”

METCON

7 Rounds
7 Power Cleans
7 Box Jumps
10 Medball GHDs

Weight: 155/105
Height: 24″

MASTERS

7 Rounds
7 Power Cleans
7 Box Jumps
10 Medball GHDs

Weight: 135/95
Height: 20″

MOVE

5 Rounds
7 Power Cleans
7 Step Ups
10 Medball Sit Ups

Weight: 115/75
Height: 24/20

WOD GUIDANCE & GOALS
Heavy power cleans?! Heck yes! Choose a weight for the cleans that you can do for 3 reps in a row. With such few reps per round, challenge yourself to JUMP today, even if that means stacking plates versus using a box. The medball GHDs will make the power cleans harder after a few rounds, so take an extra second to set your back before lifting your barbell. Target 10 minutes.

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HOME WOD

7 Rounds
7 Burpees
7 Box Jumps
14 Sit Ups

ENDURANCE

Rest