Author: Jade

*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

*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) 20 minute AMRAP: 1 Rope Climb 15ft 15 Power Cleans 95/65 45 Double-unders Scale as needed. Extra Work: 2) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. Focus on good external rotation through the shoulder. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=FYsvhzhAK2g