Blog Week of 4-20-2026

Quote of the Week 4-20-2026

‍

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination”

‍

NEWS

‍

Welcome back friends! Two things for this week; MURPH and Punk Rock Run Club. Murph is turning out to be our biggest yet with tons of sponsors signed on already including unlimited C4 energy drinks. Come thirsty and ready for caffeine. Our newly formed Punk Rock Run Club will start incorporating elements of HYROX and Strongman this week. Follow our insta and come along for the fun. Zero running experience is required and all are welcome totally free. 

‍

PROGRAMMING

‍

Brutal week of heavy PRs. Time to celebrate our hard work- let’s see what we are made of folks. Reverse Jackie on Wednesday makes it SO much worse…

‍

LET’S GET AFTER IT!

‍

Monday

Strength

15 Mins PR

Squat Snatch

Metcon

9-7-5

Squat Snatch (CC)

Bar MU

30-30-30

Air Squat

Tuesday

Strength

15 Mins PR

Split Jerk

Metcon

AMRAP 15

1 C&J (AHAP)

5 HSPU

10 HR Push-ups

15 Doubles

Wednesday 

Strength

15 Mins PR

Pendlay Row

Metcon

“Eikcaj” 

30 Pull-ups

50 Thrusters (45#/35#)

1000m Row 

Thursday

Strength

Core Circuit 

Metcon

6 Rounds

200m Run

6 Burpee-T2B

6 KBS

Friday

Strength

15 Mins PR

Squat Clean

Metcon

10-9-8-7-6-5-4-3-2-1

Power Cleans (CC)

Box Jumps

‍