Author: Jade

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side D-Ball Bear Hug Slider Reverse Lunges Perform all reps on 1 leg, then switch to the other. One foot on the ground, the other on a slider. Slider back to the bottom of the lunge and slide back to the starting position. Start light as this is a new exercise for most and build loading as deemed fit. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Kettlebell Romanian Deadlift Perform…

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed to Ring Rows and Knee Push-ups. Wear a weight vest if you’d like. Most athletes partition into 20 rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats, but feel free to partition or not, however deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=GS5_87I8RDI