Category: Move

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. * Olympic Lifting Class will be cancelled Next Tuesday the 19th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Thrusters: 3 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. 2) 10 minute AMRAP: 5 Push-ups 10 Box Jump Overs 24/20 15 Air Squats Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) 2 Deadlifts + 5-10 Ring Rows: Every 2:00 for 10 sets Warm-up as needed. Start around 70% of your 1RM Deadlift and Build as heavy as deemed fit. Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. To make them most difficult put your feet up on a box. 2) 6 minute AMRAP: 9 Burpees 18 Kettlebell Swings 35/26 Extra Work: 3) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds betweens sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

WOD: 1) Front Squat: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as able. 2) Back Squat: 3 reps every 90 seconds for 7 sets Start your first set at your last set of Front Squats. Build as heavy as able. 3) AQAP: 100-80-60-40-20 Single-unders 50-40-30-20-10 Abmat Sit-ups Extra Work: 4) Face Pulls: 100 not for time Focus on positioning and activation. Break these into as many sets as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments    

WOD: 1) 4 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Burpee Lateral Bar Hops 10 Deadlifts 135/95 Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Barbell Reverse Lunge: 4 sets of 7/side Warm-up as needed. Rest 2-3 minutes between sets. Alternate legs each rep. 2) Good Morning: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 3) 7 minute Up Ladder: 3 Front Squats 65/45 3 Shoulder-to-Overhead 65/45 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments