NEWS

  • May Movement of the Month: Pull Ups!
    How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away.
  • May Clinic: Bar Muscle Ups
    Join us THIS 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

“Pieces”

METCON

2 Rounds
50 Calorie Bike
35 Chest to Bars
20 Deadlifts

Weight: 275/185

MASTERS

2 Rounds
50 Calorie Bike
35 Pull Ups
20 Deadlifts

Weight: 225/155

MOVE

2 Rounds
35 Calorie Bike
25 Banded Pull Ups
20 Deadlifts

Weight: 185/135

WOD GUIDANCE & GOALS
Time to embrace the suck, and get after 50 cals on the Devil’s Bike! 50 calories will take anywhere between 3-5 minutes. Once you’re done, chip away at chest to bar pull ups in sets of 5-10. For the deadlifts, warm up to a weight you can lift for 10 consecutive reps. You may have to do a set of 10, then 5 and 5. Target 16 minutes.

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HOME WOD

2 Rounds
600 Meter Run
35 Bicycle Sit ups
20 Commanders

ENDURANCE

Rest