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Saturday – 5/28/2016: Partner WOD

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

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 – 5/28/2016

Partner vs. Partner WOD
AMRAP 20

Partner #1
200m Plate-Overhead Walk 45/25#

Partner #2
0:30 Plank Hold
5 Burpees

Then…

AMRAP Deck Squats
(until Partner #1 returns, and the partners switch)

The partner who performs more deck squats wins!

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Friday – 5/27/2016: Front Squats & Sprints

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

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 – 5/27/2016

Strength: Front Squat (Week 8 Day 2)

5 @ 50%
3×5 @ 55%

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

All percentages are based on 1RM Back Squat.

Test: 400m Run

Metcon
21-15-9

Abmat Sit-Ups
Wall Balls 20/14# 10/9′

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Thursday – 5/26/2016: Pendlay & 1000m Rows

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

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!

Thursday – 5/26/2016

Strength: Pendlay Rows
4 x 5

Warm-Up, then find a weight that is challenging for 5 reps and perform all 4 sets at that weight, resting adequately between sets.

Try to increase your weight from what you used on 5/4/16

Use a braced neutral spinal position, holding your torso parallel to the floor for the entire lift. The rep should start and finish with the plates touching the floor, and the bar making contact with the lower ribs. All reps should be touch-and-go.

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MetCon
For Time:

1000m Row
75 American Kettlebell Swings 53/35#
30 Pull-Ups

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Wednesday – 5/25/2016: Weightlifting & Kettlebells

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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 (click the link HERE) and sign up for your heat on the event board in the gym!

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!

Wednesday – 5/25/2016

Weightlifting
EMOM 10

Power Clean + Power Jerk

  • 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.

Beat your best weight from 3/22/16

MetCon
AMRAP 4
20′ Double Front Rack Walking Lunge 53/35#
20′ Double Kettlebell Overhead Walk
*5 Burpees whenever the kettlebells are below the front rack position

4:00 Rest

AMRAP 4
20′ Double Front Rack Kettlebell Walk 53/35#
5 Double Front Rack Kettlebell Front Squats
*5 Push-Ups whenever the kettlebells are not in the front rack position

Record both AMRAP scores

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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 – 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!

thumb_IMG_1819_1024

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 – 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!

thumb_IMG_1819_1024

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

PS_HDIW_compact2
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!

thumb_IMG_1819_1024

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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