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STRENGTH DEADLIFTS EVERY 35 SEC X10 2 DEADLIFTS @ 60% REST (ADD WEIGHT TO 70%) EVERY 20 SEC X6 1 DEADLIFT @ 70% WORKOUT OF THE DAY look FOR TIME 20 – 15 – 10 – 5 DEADLIFTS @ 185/125 T2B / HANGING KNEE RAISES BURPEES OVER THE BAR

STRENGTH PUSH PRESS EVERY 2 MINS X5 3 TEMPO PUSH PRESS (4 SEC DOWN) + 12 DB OHWL (6/6) WORKOUT OF THE DAY 0:00 – 7:00 75/55 CALS @7:00 – 17:00 AMRAP 10 20 ALT DB SNATCHES 30 ALT V -UPS 40 DOUBLE UNDERS @18:00 – 22:00 27/ 21 CALS HARD AFTER MURPH CARDIO OPTION…

MEMORIAL DAY 2022 We are so grateful to have everyone come out and pay respects to the fallen men and women who died during active military service. As a reminder, our 10th Annual Memorial Day Murph will start at 8am sharp so we encourage all of you to please show a just a it early…

PARTNER WOD AMRAP7 300M PARTNER RUN (BUY IN) – ALT RDS – 50 DU / 75 SU 5 CLEANS @135/85 – REST 2 MINS – AMRAP7 300M PARTNER RUN (BUY IN) – ALT RDS – 9 TTB / KNEE RAISES 3 CLEANS @165/105 – REST 2 MINS – AMRAP7 300M PARTNER RUN (BUY IN) –…

Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only STRENGTH FRONT SQUATS (15 MINS) EMOM5 2 TEMPO FRONT SQUATS (3332) – REST 2 MIN- EVERY 75 SEC X5 3 – 1¼ FRONT SQUATS (BUILD BASED ON FEEL) WORKOUT OF THE DAY AMRAP 16 30/24 CALS 20 WALL BALLS 10 SINGLE ARM…

Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only PUMP PARTY 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 BENCH PRESS @ 70% POWER CLEANS @ 135/95 CARDIO 10 SETS OF: 30 SEC HARD 35 SEC REST Then.. AB PARTY!!!

Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only STRENGTH DEADLIFTS (12 – 15 MINS) 12 REPS @ 50% 10 REPS @ 60% 8 REPS @ 65% 6 REPS @ 70% 4 REPS @ 75% 2 REPS @ 80% WORKOUT OF THE DAY FOR TIME 15 – 12 – 9 –…

Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only STRENGTH BACK SQUATS EMOM 8 M1: 10 BACK SQUATS @135/85 M2: 10 AMERICAN KB SWINGS WORKOUT OF THE DAY (MURPH PREP) FOR TIME 1 MILE RUN (3X AROUND THE BLOCK) AT 10:00 – 22:00 (AMRAP 12 ) “BIG CINDY” 10 PULL UPS…

3 Rounds 15/12 cal row 15 banded bicep curls 15/12 cal ski 15 banded tricep extenstions Then.. “CORE” 4 Rounds 40 sec plank hold 10 Overhead Plate Situps 20 sec side plank (right) 20 sec side plank (left) 10 Overhead Plate Situps 10 Pulse ups 10 Overhead Plate Situps Then.. Back Elevated Frog Style Hip…

Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only FOR TIME (30 MIN CAP) 500M PARTNER RUN – 6 ALT RDS – 50 DU / 75 SU 5 SNATCHES @95/65 500M PARTNER RUN – 6 ALT RDS – 6 BF BURPEES 3 SNATCHES @115/75 500M PARTNER RUN – 6 ALT RDS…