top of page

Memorial Day

Just want to give everyone a heads up about how Monday, May 31, Memorial Day will run. We will run 5 heats every 30 minutes beginning at 7:30am. If you are wanting to do Murph, then you need to sign up for a heat time through the link below. We will have an alternate hero wod programmed for those of you that would like to do something different. If you are doing Murph, it is VERY IMPORTANT that you scale this workout to meet your fitness needs. We will not have group warmups this day so you will need to make sure you take the appropriate amount of time to warm up and ask any questions you may have. Please make sure you are well hydrated prior to coming into class. Here is the link:

34 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page