Quote of the Week 4-24-2023

“You don’t drown by falling in the water; you drown by staying there.”

NEWS

Welcome back friends!  This is the week we are signing up for MURPH.  Let’s go people!  Lots of tickets have been sold already so it’s time for our Athletes to catch up.  Food trucks, fitness, and fun oh my!

New T-shirt and a new Muscle Tank on sale now at OBSESSED-THREADS.  Expect lots more drops in the next few weeks.  These things are looking hot folks! 

PROGRAMMING

Here comes a big skills and drills week.  Expect lots and LOTS of Coaching.  We will meet you where you are and build your game every day this week.  Next week…we PR.

LET’S HIT IT!

Monday

Strength

Kipping Pull-up Lesson

Metcon

“Helen”

3 Rounds

400m Run

21 KBS

12 Pull-ups

Tuesday

Strength

Snatch Balance Lesson

Metcon

AMRAP 12

6 Box Jumps

1 Squat Snatch (AHAP)

2 OHS

3 Snatch Grip Deadlift

Wednesday

Strength

Split Jerk Lesson

Metcon

21-15-9

STOH (AHAP)

Sit-ups x2

Doubles x3

Thursday

Strength

T2B Lesson

Metcon

Buy In: 10 TGU

5 Rounds

1 MU

2 Rope Climbs

3 Devils Press (35#/20#)

4 Strict KTE

5 T2B

Cash Out: 10 TGU

Friday

Strength

Squat Clean Lesson

Metcon

1000m Row

50 Walking Lunges

50 Medball Cleans

50 Air Squats

*Break Up As Desired*

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