Quote of the Week 5-23-2022

“Fall seven, rise eight.”

NEWS

Welcome back friends!  This is the last few days to sign up for MURPH at the park.  This is our new annual tradition and you certainly will want to be a part of the first one ever.  My goal for the next five years or so is to grow this thing into a massive event, reaching far beyond the CrossFit community, and bringing tremendous awareness to a noble cause.  Please tell your friends, family, and coworkers to come down and be part of something bigger than all of us.  Just the food trucks alone is reason enough to swing through!

LAST CHANCE AT TICKETS

PROGRAMMING

With Murph right around the corner, we are entering a full on deloading week.  Our Strength work is five sets of five at no more than 50% your working 1RM.  Our Metcons are very straightforward and I encourage you to GO SLOW.  Recover guys- We are lighting it up next Monday.  

LET’S GET AFTER IT!

Monday

Strength

Deadlift 

5-5-5-5-5

Deload

Metcon

30-20-10

Alt DB Snatch (50#/35#)

15-10-5

Burpee Box Jump Over

Tuesday 

Strength 

Core Circuit 

Metcon

3 Rounds

400m Run

21 KBS

12 T2B

Wednesday 

Strength

Bench Press

5-5-5-5-5

Deload

Metcon

7 Rounds

7 DB Front Squats (50#/35#)

7 HSPU

7 Reverse Burpees

30 Second Plank Hold

Thursday 

Strength

Back Squat

5-5-5-5-5

Deload

Metcon

AMRAP 15

1 Rope Climb

10 Walking Lunges

20 Sit-ups

30 Doubles

Friday

Strength

Strict Press

5-5-5-5-5

Deload

Metcon

50/40 Cal Row

50 HR Push-ups

40 Pull-ups

30 Burpees Over Rower

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