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Thursday, June 3, 2021

Thursday, June 3rd Warmup: 8 Minute AMRAP :30 Forearm Stretch 10 Curtsy Squats :30 Squat Hold on Rig (Perfect Form) 6 Ring Rows Strongperson: 5 Rounds: 100’ Farmers Carry (2 HEAVY Kettlebells) 10 DB Pec Flys 6 Strict Ring Dips (can be foot assisted) -Rest

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Wednesday, June 2, 2021

Wednesday, June 2nd Warmup: 3 Rounds:  :30 Crossed Prayer/Side 10 Banded Good Mornings :30 Hang From Bar 5 Inchworm Push UpsSkill:  12-15 Minute Handstand Walk Practice (Scaling Options: Crab Walks Against Wall, Wall Walks, Handstand Holds, Pike Position Holds) Note: Use this time to focus

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Annual Memorial MURPH Fundraising Event 5/29/2021

Annual MEMORIAL MURPH Event Our annual Memorial MURPH event is to honor fallen hero: Lieutenant Michael Murphy. His nickname was “the Protector,” and he was killed in Afghanistan on June 28, 2005, doing just that: protecting his team and exposing himself to enemy fire. Even

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Friday, May 28, 2021

Friday, May 28th Warmup: 8 Minute AMRAP 10 Lateral Box Step Ups :30 Hang From Bar 5 Push-up to Down Dog :20-30 Handstand HoldWOD: Teams of 3: Accumulate the Following:  90 Handstand Pushups (30 each) (Scale: 40 Push-ups or 50 Elevated Push-ups) 75 Burpee Box

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Thursday, May 27, 2021

Thursday, May 27th Warmup: 4 Rounds:  :45 Wall Candle 5 Front Squats :30 Knight Stretch/Side 5 Barbell Strict PressStrength:  CF Total Take 12-15 Minutes to Find Each Max: Back Squat Strict Press Deadlift Cooldown: Stretching Note: Thursday will be a chance for members to find

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Wednesday, May 26, 2021

Wednesday, May 26th Equipment Needed: Rowing Machine, Kettlebell, Yoga Mat, Puzzle Piece, AbMat Warmup: 10 Minute AMRAP 100 Meter Jog Forwards/100 Meter Backwards Jog :30 Quad Stretch/Side 10 Good Mornings 1:00 Easy Row Cardio: Machine Sprints (Bring Rowers Outside if Necessary) 5 Rounds:  20/15 Calorie

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Tuesday, May 25, 2021

OLY Tuesday! Snatch – Over 7 sets build up to a heavy single. Back Squat – Over 7 sets build up to a heavy set of 3

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