Quote of the Week 3-13-2023
“The time has come to be stronger than your excuses.”
NEWS
Welcome back friends! Thank you all who turned out for our annual Dodgeball Event. Lots of fun had by all. Speaking of events- MURPH IS LIVE! This is the party of the year folks. Time to get your tickets now. Please tell friends and family to join us!
PROGRAMMING
Here comes week two of our Dimacari Cycle. Threes all week. Our Metcons are no joke and we are up against a girl WOD, Elizabeth. Are we all sore? I am.
LET’S CRUSH IT!
Monday
Strength
Close Grip Bench Press
3-3-3-3-3
Metcon
10 Rounds
100m Run
3 Burpee-T2B
Tuesday
Strength
Power Snatch
3-3-3-3-3
Metcon
“Elizabeth”
21-15-9
Cleans (135#/95#)
Ring Dips
Wednesday
Strength
Weighted Chin-ups
3-3-3-3-3
Metcon
3 Rounds
20/15 Cal Row
12 CTB
9 Box Jump-overs
Thursday
Strength
OHS
3-3-3-3-3
Metcon
AMRAP 12
3 DB Thrusters (50#/35#)
6 DB Walking Lunges
9 Air Squats
21 Doubles
Friday
Strength
DB Strict Press
3-3-3-3-3
Metcon
21-15-9
HSPU
KBS
Sit-ups x2