Friday, May 31st

8:00 EMOM of:

5- Back Squats (60% 1RM)

5- Jump Squats (max height, not weighted)

then,

30-20-10 reps each of:

Weighted Step Ups (30/20’s, 24/20″)

GHD Situps

Calorie Row

*This Saturday is our free Partner WOD at 9:00 & 10:00am so bring a friend!

Thursday, May 30th

10:00 EMOM of:

1-Push Press

1-Push Jerk

1-Split Jerk

5-Burpees

*using 85% of push press max

then at minute 13:00

3 Rounds for time of:

20-KBS (53/35)

20-Box Jump Overs (24/20)

*This Saturday is our free Partner WOD at 9:00 & 10:00am so bring a friend!

Wednesday, May 29th

10:00 EMOM of:

1-Power Snatch

1-Hang Power Snatch

1-OHS

*working up to a max set

then,

500M Ski Erg Buy In

3 Rounds of:

140ft Sled Push (170/145)

140ft OH Walking Lunge (40# Sandbag)

5 Tire Flips

10 T2B

500M Ski Erg Cash Out.

For time.

 

*Today at our 10:30am class we’ll have a video shoot of our new outdoor workout area.  If you’d like to help out by being part of the video & class please let us know.  We’d love to have a big turnout!

Monday, May 27th

Happy Memorial Day!

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

*partition out the pull-ups, pushups and squats as needed.  If you have body armour or a weight vest wear it.

*Today is our Memorial Day Murph! Heats will start every :30 beginning at 9:00am.  If you’ve signed up for a slot please be prepared to start on time. This a free event for all and if you can’t do the entire workout don’t fear, we can modify and scale for nearly any fitness level.  We’ll have a potluck/cookout afterward, around 12:00.  Last names beginning in A-M please bring a side dish, N-Z a dessert.  Thanks to a generous donation from our member CJ and Seven Seas Construction all of the meat for grilling will be provided as well!

*This Wednesday at our 10:30am class we’ll have a video shoot of our new outdoor workout area!  If you’d like to help out by being part of the video & class please let us know.  We’d love to have a big turnout.

Sunday, May 26th

Clean Grip Deadlifts 5×2@90% deadlift max

then,

4 Rounds for time of:

20/15 Calorie Assault Bike

20 SDHP’s (75/55)

20 Burpees Over Bar

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.  Most are full until the later heats so if you haven’t signed up you may want to arrive around 11:00.  We’ll have a potluck/cookout afterward, around 12:00.  Last names beginning in A-M please bring a side dish, N-Z a dessert.  Thanks to a generous donation from our member CJ and Seven Seas Construction all of the meat for grilling will be provided as well!

*This Wednesday at our 10:30am class we’ll have a video shoot of our new outdoor workout area!  If you’d like to help out by being part of the video & class please let us know.  We’d love to have a big turnout.

Saturday, May 25th

Full Clean 5×1+1 @90% 1RM

then, for time:

10/9/8/7/6/5/4/3/2/1 Power Cleans (155/105)

30 Double Unders after every set

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.  We’ll have a potluck/cookout afterward, around 12:00.  Last names beginning in A-M please bring a side dish, N-Z a dessert.  CJ Ransom & Seven Seas Construction has made a donation to our Memorial Day event so all meat for grilling will be provided as well!

Friday, May 24th

Rest Day.

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.  We’ll have a potluck/cookout afterward, around 12:00.  Last names beginning in A-M please bring a side dish, N-Z a dessert.  Also, bring any meat you’d like for the grill and lawnchairs.

Thursday, May 23rd

Legless Wall Balls 5×2 for height, each set followed immediately by:

Shoulder Press 5×2@90%1RM

Strict Pullups 5×2 (weighted if possible)

then,

10:00 AMRAP of:

10-Pullups

12-Ring Pushups

14-Calorie Row

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.  We’ll have a potluck/cookout afterward, around 12:00.  Last names beginning in A-M please bring a side dish, N-Z a dessert.  Also, bring any meat you’d like for the grill and lawnchairs.