Quote of the Week 5-31-2021

“Work nourishes noble minds.”

NEWS

Welcome back all!  Look at how far we have come- here are the opening lines to last year’s Blog…

“Okay friends, it looks as if “Murph” will be held on Zoom this year.  These are really strange times.  For the first time in a decade I’m going to wake up on Memorial Day and not have a gym full of friends to celebrate with.  This one certainly hurts.”

Well I am happy to say that WE ARE BACK!  Full send this year- we have our buddy Anona Blends food truck coming, lots of food and drinks, and we are even running a special Strongman style “Murph”.  To all of you who have stuck by me through these unprecedented times, to our amazing members who never missed tuition, to my Coaches who always believed that we would be back and better than ever- THANK YOU!  See you all tomorrow, Coaches heat at 9 am sharp, Athlete heats to follow.  Let’s celebrate.  

PROGRAMMING

To go along with last year’s Blog quote here comes last year’s Programming.  As tradition, instead of Strength work this week we will spend the time on recovery, mobility, and assistance movements.  I remember doing these WODs at home SO bummed out- I can not wait to see you guys do them now, together, a year later, stronger and better than ever.  

HERE WE GO 631!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats 

1 Mile Run

Tuesday

Metcon

20-14-10

Right Arm DB Thruster

Left Arm DB Thruster

Burpees Over DB

Wednesday 

Metcon

4 Rounds

400m Run

10 Burpee Box Jump Overs

10 DB Jerks

10 DB Sit-ups 

Thursday 

Metcon

AMRAP 20

40 Doubles

12 Alternate DB Snatch

24 Walking Lunges

12 V-ups or T2B

Friday

Metcon

3 Rounds

30 Renegade Rows

30 1 Arm Devils Press

30 Reverse Burpees

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