top of page
Search

Monday, April 8, 2024

How was your first week of the 60 day challenge? Looks like some people are serious about this so let’s go.!!!

Paperwork is due by Monday evening. If you cannot make it in, make sure I get a copy by email or text.

Skill

Sumo Dead Lifts

4x6 (work your way up But do 4 working sets of six


WOD

8 Rds of :30/::90 alternating bike/Row/ski

8 Rounds :30/:30’s Alt. Bar/DB Snatches

Then,

64 Double Unders or 40 Crossovers


Xtra Core/Abs

10 Rds of :30/:30’s

Jack Knives and Hollow Rocks


Cardio

Run 1 lap

Do 10 40m sprints 4 yellow poles on side

Run 2 laps for time!

Recent Posts

See All

Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

Comments


bottom of page