NEWS

  • May Clinic: Bar Muscle Ups
    Join us TOMORROW 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

“Drip Drip Drip”

METCON

7-6-5-4-3-2 Strict Pull Ups
14-12-10-8-6-4 Push Ups
21-18-15-12-9-6 Calorie Row

MASTERS

7-6-5-4-3-2 Banded Strict Pull Ups
14-12-10-8-6-4 Push Ups
21-18-15-12-9-6 Calorie Row

MOVE

14-12-10-8-6-4 Ring Rows
14-12-10-8-6-4 Push Ups
18-15-12-9-6-3 Calorie Row

WOD GUIDANCE & GOALS
Upper body pump session! For every set of strict pull ups, make your goal to do at least half the set before resting. For the push ups, try to do at least a third of the reps before having to break. And for the row, go all out! Target 12 minutes.

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HOME WOD

28-24-20-16-12-8 Sit Ups
14-12-10-8-6-4 Push Ups
200 Meter Run

ENDURANCE

Rest