Category: Move

*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: 3 Rope Sit-to-stand 15 D-Ball Over the Shoulder 70/50 75 Heavy Rope Single-unders Scale as needed. Extra Work: 2) 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

*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 – 10:00 – 10 minute EMOTM: Odd – 5 Bench Press @ 60% Even – 10 Dumbbell Overhead Tricep Curls This is a de-load week for this program, hence the change in programming structure. We will ramp back into your sets of percentage work next week and build to a PR test at the end of the cycle. Keep your weights fixed today and don’t crush yourself. 1b) 10:00 – 20:00 – 10 minute EMOTM: Odd – 5 Deadlifts…

*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: Option A – Concept Cardio Concept Cardio programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. If you’re looking for active recovery, perform the Concept Cardio class at easy to medium pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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 – 7 minute EMOTM: 5 Stink Bug Scap Push-ups or 5 Handstand Scap Push-ups + 5 PVC or Band Pass Through 5-10 Band Pull-Aparts Pick reps/movements that you can maintain for all 7 sets. 1b) 7:00 – 14:00 – 7 minute AMRAP: 50 Stink Bugs or 50 Strict Handstand Push-ups Max Heavy Rope Single-unders or Double-unders in remaining time Scale as needed. Pick an appropriate movement, this should be a grind, you shouldn’t be on the…

*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) 21 minute EMOTM: 1 – 25m/side Suitcase Farmer’s Carry 2 – 50m Dog Sled Push 3 – 50m D-Ball Bear Carry Pick weights that you can maintain or build on through the course of the 7 cycles. 2) AQAP: 200m Run 40 Ring Rows 400m Run 60 Knee Push-ups 600m Run 80 Air Squats Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all…