NEWS

  • 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE

WOD

Partner “McGhee”

METCON

AMRAP 25
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps
Weight: 275/185
Height: 24/20

MASTERS

AMRAP 25
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Knee Push Ups
9 Step Ups
Weight: 185/135
Height: 24/20

MOVE

AMRAP 25
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Box Push Ups
9 Step Ups
Weight: 135/95
Height: 20

WOD GUIDANCE & GOALS
A twist on a Hero workout! Partner 1 will run 200 meters as Partner 2 chips away at 5 deadlifts (heavy), 13 push ups, and 9 box jumps. Every time your partner is running, try to get through 1.5 rounds of the triplet. Your score will be total rounds accumulated by you AND your buddy. Target 20 rounds.

Courtesy of MoTown

McGhee
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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