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

“The Rope”

METCON

STRENGTH
Back Rack Split Lunge
3×10 per side
METCON
30-20-10
Kettlebell Lunge
Kettlebell Swing
4 Rope Climbs
Weight: 53/35

MASTERS

STRENGTH
Back Rack Split Lunge
3×10 per side
METCON
30-20-10
Kettlebell Lunge
Kettlebell Swing
2 Rope Climbs
Weight: 35/26

MOVE

STRENGTH
Back Rack Split Lunge
3×10 per side
METCON
30-20-10
Kettlebell Lunge
Kettlebell Swing
4 Ring Rows + 4 Knee Ups
Weight: 26/18

WOD GUIDANCE & GOALS
We’re going to build those buns, but better yet… ROPE CLIMBS ARE BACK!! Coaches will help you build to a moderately-heavy weight for split lunges (taken from the rack.) Keep one leg positioned in front of the other for all weight reps, then switch legs. Maintain the same weight for all three sets. For the metcon, use a kettlebell that’s light and you can swing for 30 reps unbroken. For the lunges, hold the kettlebell in the rack position and hold on for at least 20 reps on the first set. Then complete 4 rope climbs per round. Target 9 minutes.

Post Weight + Time to Comments.

HOME WOD

30-20-10
Lunges
Jumping Squats
Push Ups

ENDURANCE

8 Rounds
3 on, 3 easy