Quote of the Week 4-25-2022

“Step out of your comfort zone and face your fears.  Growth takes place when you are challenged, not when you are comfortable.” 

NEWS

Welcome back friends!  Here we go MURPH– tickets are live now.  Red Woods Fitness is an official sponsor and all of our proceeds will go to the Michael Murphy Memorial Foundation.  We are going crazy in the park this year- lots of vendors, food trucks, mini-Murph, our Strongman Murph, and of course tons of FUN.  Get your tickets today!

LEARN MORE!

PROGRAMMING

Week two of our conditioning focused cycle is about to hit HARD.  Tabata for our Strength/ Skill work is meant to kick your butt.  I am switching up or Metcons significantly and mixing pushing, pulling, upper, and lower body movements all throughout the week.  No way to anticipate any of these bad boys.  

LET’S HIT IT HARD FRIENDS!

Monday

Strength

8 Sets Tabata

Burpees

Metcon

21-15-9-15-21

Reverse Burpees

Alt DB Snatch (50#/35#)

Tuesday

Strength

8 Sets Tabata

Doubles

Metcon

AMRAP 20

40 Doubles

5 C2B

10 HSPU

20 Pistols

Wednesday 

Strength

8 Sets Tabata 

Sit-ups

Metcon

10 Rounds

100m Run

6 T2B

1 MU

3 Deadlift (225#/155#)

Thursday

Strength

8 Sets Tabata

Pull-ups

Metcon

Buy In: 30/25 Cal Row

4 Rounds

7 Hang Snatch (95#/65#)

7 Box Jumps

7 Thrusters

Cash Out: 30/25 Cal Row

Friday

Strength 

8 Sets Tabata

Push-ups

Metcon

30 Rounds

1 C & J (135#/95#)

1 Strict Ring Dip

1 Strict HSPU

1 HR Push-up

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