Memorial Day Murph: We will have an 8:30 Open Gym and 10:00 Coached class. We will be accepting donations for the LT Michael P. Murphy Memorial Scholarship Foundation.
https://murphfoundation.org/
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler PushIf Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2-3 Bikes + Prowlers
If Teams 8-10 Each: 4 Bikes + Prowlers

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

Memorial Day Murph: We will have an 8:30 Open Gym and 10:00 Coached class.

 

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

 

Memorial Day Murph: We will have an 8:30 Open Gym and 10:00 Coached class.

 

Front Squat (10 – 8 – 6 – 4 – 2 )

*Add weight as the reps go down. Each set should be challenging!
*Rest at least 2 Minutes between sets

 

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Try to go lighter and work on touch and go Clean and Jerks.

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

Back Squat 

10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

EMOM for 21 Minutes:
Minute 1: 15/12 Cal Assault Bike
Minute 2: 10 Chest to Bar Pull Ups
Minute3: 8 Russian Kettlebell Swings + 8 Goblet Squats 70/53

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

Hang Power Clean + Power Clean + Jerk (Build to a heavy complex )

 

3 Rounds for time:
10 Squat Clean and Jerks (135/95)
400 Meter Run

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

 

3 Rounds:
800 Meter Run
21 Power Cleans 155/105 (M135/95)

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

Overhead Squat: Build to a Heavy Double

For Time:
35/25 Cal Assaut Bike (50/35 Cal Airdyne)
27 Chest to Bar Pull-Ups
21 Power Snatches 115/80 (M 95/65)
15 Overhead Squats 115/80 (M 95/65)
9 Squat Snatches 115/80 (M 95/65)

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM