May 2021

June 1 , 2021 Deadlift 5 – 5 3 – 3 – 3 1 – 1 – 1 – 1 B. 12 min abs 1 min windshield wipers 1 min hollow hold 1 min situps 1 min rest 3 times through.

WOD 5 – 31 – 21 830 am class only , after the WOD , breakfast burritos will be sold at the gym provided by a POP – up tent by Taco Nick. There will be detailed ways to scale this Workout on the whiteboard. “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

May 28 , 2021 Monday – Memorial Day Murph , 830 am class only. After the class at 10 am there will be $8 breakfast burritos provided by Nick. ” Honor those that paid the price for our Freedom”. Free Nutritional Zoom Call with LInda from the dunk tank Submit questions to a coach if

May 27 th 2021 Free Nutritional Zoom Call with LInda from the dunk tank Submit questions to a coach if you have a specific question you want answered. June – 2nd – 3 pm – wednesday https://us02web.zoom.us/j/8850971282 Cardio class at 930 this Saturday. 30 – 45 minutes of a fun sweat with friends. Come to

May 26th , 2021 5 Rounds for time 400m run 21 kbs 53 / 35 3 rope climbs 25 min cap

Cardio Class will be held 930 am Saturday. May 25th 2021 10 rounds for time 4 thrusters 135 / 85 10 calorie row or 8 calorie ski / bike

Cardio Class was really awesome this Saturday , We will do another Cardio class again this Saturday 9:30 on May 29th. WOD 5 . 24 . 21 AMRAP 20 Run 100m 10 Sumo Deadlift High Pull 10 burpees 10 hang power snatch 30 double unders Use a 75 / 55 barbell respectively.

May 21 , 2021 5 Rounds 400m run 30 walking lunges 20 toes to bar 25 min cap

May 20 , 2021 5 sets on the 3 min 3 power snatch + 5 OHS Cash out AMRAP 15 partner share anyway 50 cal bike or SKI 50 ring push ups.

May 19 , 2021 AMRAP 18 Run 250 Box jump 10 – 20 – 30 – 40 – etc Pull ups 5 – 10 – 15 – 20 – etc