Blog Archives

Tuesday – 5/24/2016: Back Squatting Week 8

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POWER SUPPLY IS NOW OUR EXCLUSIVE MEAL DELIVERY SERVICE!

Check out their weekly menus prepared by local chefs and order some delicious and nutritious meals to fuel your workouts! Power Supply’s ingredients and philosophy are simple and easy to understand, meals are delivered fresh with the best ingredients available without sacrificing flavor or pretending to be something they’re not. Check out the menu page and give it a shot! They’ve got paleo, vegetarian, and “mixitarian” options, as well as sweet bonus snacks like bars and soup. Eat well!

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page now! (click the link HERE)

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Tuesday – 5/24/2016

Strength: Back Squat (Week 8 Day 1)

5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

Back off week is here! Drive up hard out of each squat with some speed!

All percentages are based on 1RM Back Squat.

MetCon
AMRAP 9

6 Thrusters 95/65#
7 Burpees Over-The-Bar
8 Pull-Ups

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Monday May 23

11 min AMRAP of

11 supermans

11 burpees

11 squats

IMMEDIATELY into 800 m run then IMMEDIATELY into

3 rounds of:

11 v-ups

11 push-ups

11 squat jumps

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Monday – 5/23/2016: Power Snatches & Mini-“Nancy”

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POWER SUPPLY IS NOW OUR EXCLUSIVE MEAL DELIVERY SERVICE!

Check out their weekly menus prepared by local chefs and order some delicious and nutritious meals to fuel your workouts! Power Supply’s ingredients and philosophy are simple and easy to understand, meals are delivered fresh with the best ingredients available without sacrificing flavor or pretending to be something they’re not. Check out the menu page and give it a shot! They’ve got paleo, vegetarian, and “mixitarian” options, as well as sweet bonus snacks like bars and soup. Eat well!

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page now! (click the link HERE)

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Monday – 5/23/2016

Weightlifting
EMOM 10

Power Snatch + Hang Power Snatch

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from round to round based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive rounds, you must increase weight.
  • If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.

MetCon
3 Rounds For Time

400m Run
10 Overhead Squats 135/95#

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Sunday – 5/22/2016: Open Gym

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POWER SUPPLY IS NOW OUR EXCLUSIVE MEAL DELIVERY SERVICE!

Check out their weekly menus prepared by local chefs and order some delicious and nutritious meals to fuel your workouts! Power Supply’s ingredients and philosophy are simple and easy to understand, meals are delivered fresh with the best ingredients available without sacrificing flavor or pretending to be something they’re not. Check out the menu page and give it a shot! They’ve got paleo, vegetarian, and “mixitarian” options, as well as sweet bonus snacks like bars and soup. Eat well!

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page now! (click the link HERE)

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Sunday – 5/22/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday May 21

Part I- 2 rounds of 1 min jumping jacks/ 1 min hands up high knees

Part II- Partner WOD

20 min AMRAP

Partner #1

4 man makers

12 box jumps

16 v ups

Partner #2

400 m run

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Saturday – 5/21/2016: Partner WOD

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POWER SUPPLY IS NOW OUR EXCLUSIVE MEAL DELIVERY SERVICE!

Check out their weekly menus prepared by local chefs and order some delicious and nutritious meals to fuel your workouts! Power Supply’s ingredients and philosophy are simple and easy to understand, meals are delivered fresh with the best ingredients available without sacrificing flavor or pretending to be something they’re not. Check out the menu page and give it a shot! They’ve got paleo, vegetarian, and “mixitarian” options, as well as sweet bonus snacks like bars and soup. Eat well!

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page now! (click the link HERE)

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Saturday – 5/21/2016

Partner WOD
AMRAP 20

30 Wall Balls 20/14# 10/9″
200m Run with 45/25# Plate
30 Push-Ups
30 Pull-Ups

Only one partner completes the run each round while the other partner rests, alternating every round.

Partners may work at the same time to complete the reps, so talk and communicate!

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Friday May 20

Part I- EMOM 8 min

Even- 6 toes to bar

Odd- 8 single arm DB swings (each arm)

Part II- 9 min AMRAP

20 flutter kicks

20 step ups

20 box push ups

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Friday – 5/20/2016: Power Supply, Murph, & A Rope-Climbing Long Day!

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POWER SUPPLY IS NOW OUR EXCLUSIVE MEAL DELIVERY SERVICE!

Check out their weekly menus prepared by local chefs and order some delicious and nutritious meals to fuel your workouts! Power Supply’s ingredients and philosophy are simple and easy to understand, meals are delivered fresh with the best ingredients available without sacrificing flavor or pretending to be something they’re not. Check out the menu page and give it a shot! They’ve got paleo, vegetarian, and “mixitarian” options, as well as sweet bonus snacks like bars and soup. Eat well!

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page now! (click the link HERE)

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Friday – 5/20/2016

Skill: Rope Climbing

MetCon
2 Rounds

2:00 Max Rope Climbs 15′
2:00 Max Cal Row
2:00 Max Box Step-Ups 24/20″
2:00 Max Double-Unders
2:00 To Run 400m (AFAP!)
2:00 Rest

Score = Total Reps and the times of each 400m Run

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Thursday – 5/19/2016: Front Squats & Handstands

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RSVP on the Facebook event page now! (click the link HERE)

Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Thursday – 5/19/2016

Strength: Front Squat (Week 7 Day 2)

5 @ 55%
4 @ 65%
4 @ 70%
4 @ 75%

That last set crept up from 70% last week to 75% this week!

Percentages are based on 1RM Back Squat.

MetCon
AMRAP 15

Rx
400m Run
Unbroken Handstand Push-Ups

Scaled
200m Run
Max Handstand Hold

Score = Total HSPU’s or Total Time in hold

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Wednesday May 18

22 min AMRAP

20 burpees

30 sit ups

40 squats

50 mountain climbers

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