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WOD & Announcements

Sunday 5.29.16 Posted by admin on May 29, 2016 • No comments

reminder: open gym was moved to 3-5pm for today only. Regular Sunday schedule will resume next week. Monday hours are 8-12 open gym for Memorial Day.

Saturday 5.28.16 Posted by admin on May 27, 2016 • No comments

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Heats start at 8am, 8:30am, and 9:30am. We will have a brunch to follow with breakfast snacks, mimosas and beer! This is our 7th year and we are so happy we can host this for our members. This is a community driven event and all of you make this happen!

Even if you aren’t planning on completing Murph, we would love for you to stop by and just hang out with everyone!

We encourage those who come to bring chairs, and a tent if you’d like! Festivities will last as long as necessary.

Friday 5.27.16 Posted by admin on May 26, 2016 • No comments

A. Warmup:
3 rounds of:
10-15 Back Ext
10 Box Jumps w/ Step down
10 Thrusters, barbell

B. Power Clean, find a heavy 5 rep

C. AMRAP in 10:00
20 Double Unders
1-2-3-4-5 and so on, Power Cleans, 135/95

D. Cooldown:
3:00 banded hip stretch
5:00 shoulder and lat smash

Thursday 5.26.16 Posted by admin on May 25, 2016 • No comments

A. Warmup:
10:00 Plate walk practice or HS walk practice

B. 4 intervals of:
20 cal row
5 HSPU
10 Pistols, alternating
15 Pullups

C. Cooldown:
10:00 banded arm stretching

Wednesday 5.25.16 Posted by admin on May 24, 2016 • No comments

A. Warmup:
3 x 10 Hollow rocks
3 x 10 Good mornings
3 x 10 banded pass thru’s

B. DB Press, 5 x max rep
-add weight or reps from last week

C. 3 rounds for time of:
400m run
40 Situps (scale up: GHD)
7 Deadlifts, 315/225 (or 70% of 1RM)

D. Cooldown:
4:00 seated straddle
5:00 Foam rolling

Tuesday 5.24.16 Posted by admin on May 23, 2016 • No comments

A. Warmup:
5 Rounds of “Cindy” at an easy pace
5 pullups, 10 pushups, 15 squats

B. “Filthy Fifty”
For time:
50 Box Jumps, 24″
50 Jumping Pullups
50 KB Swings, 35#
50 Walking Lunge steps
50 Knees to Elbows
50 Push Press, 45#
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

*scale reps and movements as necessary

C. Cooldown:
3 x 10 DB Row
3:00 Couch Stretch, each side

Memorial Day “Murph” Posted by admin on May 23, 2016 • No comments

Our 7th Annual Memorial Day Murph Challenge will be held Saturday, May 28th. Heats will start at 8am. Everyone including non members are invited to join us in this event to honor Lt. Michael Murphy.

We will have a brunch to follow with breakfast snacks, mimosas and beer! This is our 7th year and we are so happy we can host this for our members. This is a community driven event and all of you make this happen!

Even if you aren’t planning on completing Murph, we would love for you to stop by and just hang out with everyone!

We encourage those who come to bring chairs, and a tent if you’d like!

Please let us know if you are coming so we can plan accordingly. There will be heat sign ups at the gym.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run