In recognition of Martin Luther King Day, we will be doing the Hero WOD!

“An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.”

Martin Luther King, Jr.

Today’s WOD

Ashley White

LtWhiteHero_th.jpg

Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45/25 plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Heads Up

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

Yoga meets at 6:15PM

Open Gym meets at 7AM and 7:15PM

 

 

Today’s Partner WOD:

Row 1000m
50  Burpees
50 Thrusters (95/65)
Run 800m
40 Burpees
40 Thrusters
Row 600m
30 Burpees
30 Thrusters

For Time:

All reps and meters must be split evenly and only one partner can work at a time!

Heads Up:

Boxing meets at 9AM

 

 

Today’s WOD

400m Run buy in

Then,

5 Rounds of:
30 KBS 53/36
20 HR Push ups

Finish with

Cash out 600m Run

For time!!!

Heads Up

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10AM (light yoga)

EWOD meets at 10AM

Open Gym from 11AM-1PM

 

Today’s  WOD

30 Front Squat, 135/95
15 Muscle up (mod 30 C2B Pull Up)
20 Front Squat, 135/95
10 Muscle up (mod 20 C2B Pull Up)
10 Front Squat, 135/95
5 Muscle up (mod 10 C2B Pull Up)

For time!!!

Heads up

Open Gym meets at 7:00AM

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

Bootcamp meets at 9:30AM

Today’s Partner WOD

AMRAP in 20 of:

400m Run

30 Wallballs (20/14)

20 Weighted Box Step Overs (24/20) 2×15/2×10

All reps and meters must be split evenly and only one partner can work at a time.

Heads up:

Babysitting is provided at 9:30AM

New member Jon

We would like to welcome our newest member Jon to the Inspire family.

 

Today’s WOD:

3 rounds of:
15 seconds of max rep Power Snatches 135/95
45 seconds rest
25 seconds of max rep Hang Power Cleans, 135/95
35 seconds rest
15 seconds of max rep Power Jerks, 135/95
45 seconds rest

Score total reps.

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155#

HSPU

KB Swings 53/36

For time!!

Heads Up:

Yoga meets today at 9:40AM and 6:15 PM

Boot Camp Class starts at 9:30AM and 6:15PM

We will have babysitting today at 9:30AM!

EWOD meets tonight at 7:15PM.

Open Gym meets at 7:15AM

Today’s Boxing class meets at 6:15