Category: Sport

*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: 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 Pull-ups 400m Run 60 Push-ups 600m Run 80 Air Squats Extra…

*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…

*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: 1) AQAP: 500m Run 50 Alternating Dumbbell Snatch 50/35 500m Run 50 Box Jump Overs 24/20 500m Run 50 Push-ups 500m Run 50 Dumbbell Box Step-Overs 50/35 @ 24/20 500m Run Extra Work: 2) Rope Pull-ups: 4 sets of 4-8 reps Rest 90-120 seconds between sets. Add load as deemed fit. 3) Sled Drag: 400m @ Bodyweight Stimulus is consistent, steady movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE