top of page
Search
  • Writer's pictureCoach Rob

Memorial Day Schedule!!

Come join us this upcoming Memorial Day, Monday, May 25th, for the traditional Murph WOD!!


The schedule is as follows:


6:30 a.m. (start time - 6:45 a.m.)

7:30 a.m. (start time - 7:45 a.m.)

8:00 a.m. (start time - 8:15 a.m.)

8:30 a.m. (start time - 8:45 a.m.)

9:00 a.m. (start time - 9:15 a.m.)


Please sign up for a time slot at the following link:


The workout as written, is performed wearing a weight vest (20# for men and 14# for women). If you have your own vest and want to wear it, please bring it. We have very few loaners at the gym, so if you want to wear one for the WOD show up early and make that arrangement.


If the time slot you want to attend is full, come anyway and we'll make it work.


After the initial 6:30 a.m. class, beginning at 7:45 a.m. we will be starting the WOD every 30 minutes. So, please show up on time for your slot, warm up for 10-12 minutes and be ready to go at the start line 15 minutes after your sign-up time begins. (i.e. - if you sign up for the 7:30 a.m. class time, arrive by 7:30, warm up until 7:40 and be ready to go at the start line for the 7:45 start.)


We look forward to seeing you there!


65 views0 comments

Recent Posts

See All

WOD for Friday 240524

ADULTING 18 min AMRAP 20 Alt DB Power Snatch 50/35 15/12 Cal Echo or Cal Row 20 Toes-to Bar 20 Single DB Box Step-ups 50/35 THE FREMAN AMRAP 18 Minutes 6-4-2 Bench Press (225/145) 3-2-1 Rope Climb *Re

WOD for Thursday 240523

GRACE For Time 30 Clean and Jerks (135/95) -OR- "I MUST NOT FEAR" For Time: 8-16-24-32 Hang Squat Cleans (95/65) *8 Burpee Box Jump Overs (30/24) after each set of Hang Squat Cleans STRENGTH 20 Back R

WOD for Wednesday 240522

BENE GESSERIT 6 rounds: 12/10 Calorie Air Bike 12 Overhead Squats (95/65) STRENGTH 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Pres

Comentarios


bottom of page