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

“Lost With Me”

METCON

With a Partner
6 Rounds Each
16 Squats
8 Dumbbell Cleans
8 Dumbbell Lunges
6 Rounds Each
16 Sit Ups
8 Dumbbell Hang Squat Cleans
8 Push Ups

Weight: 50/35

MASTERS

With a Partner
6 Rounds Each
16 Squats
8 Dumbbell Cleans
8 Dumbbell Lunges
6 Rounds Each
16 Sit Ups
8 Dumbbell Hang Squat Cleans
8 Push Ups

Weight: 35/20

MOVE

With a Partner
6 Rounds Each
16 Squats
8 Dumbbell Cleans
8 Dumbbell Lunges
6 Rounds Each
16 Sit Ups
8 Dumbbell Hang Squat Cleans
8 Push Ups

Weight: 25/15

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

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HOME WOD

With a Partner
6 Rounds Each
16 Squats
8 Good Mornings
8 Lunges
6 Rounds Each
16 Sit Ups
8 Jumping Squat
8 Push Ups

ENDURANCE

90 min hike/walk