Quote of the Week 3-20-2023
“Day by day, what you choose, what you think, and what you do is who you become.”
NEWS
Welcome back friends! Please let me personally invite each and every one of you to our biggest party of the year- MURPH! I really would like our gym to have a great showing in attendance, there will be a LOT of participants this year. Time to get your tickets! Let’s represent who we are.
PROGRAMMING
Smell that? It’s PR week! Heavy weights guys, let’s show off our hard work. Our Metcons are absolute bangers. We also have our Member of the Month WOD this Wednesday, “The Legz”. Give Robb and extra pound this week from all of us.
LET’S GET AFTER IT!
Monday
Strength
Power Snatch
6-6-3-3-1-1
Metcon
9-7-5
Squat Snatch (135#/95#)
21-15-9
T2B
42-30-18
Doubles
Tuesday
Strength
DB Strict Press
6-6-3-3-1-1
Metcon
1-2-3-4-5-6-7-8-9-10
Strict HSPU
Box Jumps
Wednesday
Strength
Weighted Chin-up
6-6-3-3-1-1
Metcon
“The Legz”
Buy In: 800m Run
21-15-9
Pull-ups
Push-ups
Air Squats
Cash Out: 800m Run
Thursday
Strength
OHS
6-6-3-3-1-1
Metcon
1000m/800m Row
50 Deadlifts (225#/155#)
100 Lunges
50 KBS
*Break Up Workload as Desired*
Friday
Strength
Close Grip Bench Press
6-6-3-3-1-1
Metcon
AMRAP 14
4 Burpee Box Jump Overs
6 Ring Dips
8 HR Push-ups
1 Rope Climb