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 + 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

“Love Line”

METCON

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 20/14, 135/95

MASTERS

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 14/10, 115/75

MOVE

3 Rounds
10 Back Squats
20 Wall Balls
600 Meter Run

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Ehrybody… SQUAT, SQUAT, SQUAT, SQUAT, SQUAT, SQUAT! Ok, that’s enough Lil Jon, but yes it’s that time to get-below-parallel. Barbells will be taken from the floor for the back squats, which means you’ll have to lift the bar up and overhead (could be your weight limiter.) After completing 10 unbroken back squats move right into 20 wall balls. Take a big breath before your set, and try to do all 20 straight. Then it’s out the door, with your new-born-deer legs, for an 800 meter run (4-ish minutes). Use the first 100 meters to shake out your legs then pick up your pace. Target 17 minutes.

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HOME WOD

3 Rounds
10 Squat + Half
20 Jumping Squats
800 Meter Run

ENDURANCE

Today’s Home WOD