Category: Sport

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning…

* 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: 10 Push-ups 15 Box Jump Overs 24/20 20 Air Squats Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. 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) 1 Power Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain. 2) 1 Power Clean+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big…

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) “Annie” – 50-40-30-20-10 – AQAP: Double-unders 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. 5) Kipping Ring Dips: 10 minutes Practice Work on any facet that helps you get a kipping Ring Dip. 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 Burpee Lateral Bar Hops 20 Knees-to-Armpits 10 Clean and Jerks 95/65 Extra Work: 2) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Bar Muscle-up: 10 minutes Practice Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments