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: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Muscle Snatch Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Power Snatch Continue to build loading from the Muscle Snatch. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. 2) AQAP: 200m Run 40 Chest-to-bar Pull-ups 400m Run 60 Handstand Push-ups 600m Run 80 Alternating…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (5-3-3-2) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the…