We have Memorial Day coming up next Monday, With celebrations, days off, trips away, schedules may be hectic. Look ahead at your schedule and plan times to be at the gym. Don’t sacrifice what you need for you to stay healthy. Enjoy your life and friends, but stay active. We will not have classes on Monday 5-31-21. We will do some Hero WOD the next week. “Murph” is often the Memorial Day WOD, but there is nothing that says we can’t recognize another Hero once in a while too. I will try to find a good workout, whether or not it is “Murph”.
MONDAY 5-24-21 "Pair-up, Throw-down" With a partner, do: 30 Synchro Deadlifts 30 Synchro Bar Facing Burpees 400 meter Run 20 Synchro Deadlifts 20 Synchro Bar Facing Burpees 400 meter Run 10 Synchro Deadlifts 10 Synchro Bar Facing Burpees 400 meter Run 5:00 Rest 10 Synchro Thrusters 10 Synchro Pull-ups 400 meter Run 20 Synchro Thrusters 20 Synchro Pull-ups 400 meter Run 30 Synchro Thrusters 30 Synchro Pull-ups 400 meter Run Time Cap: 35:00 TUESDAY 5-25-21 For time: 5 K Run WEDNESDAY 5-26-21 For time: 50 meter Row 5 Hang Squat Cleans 100 meter Row 10 Hang Squat Cleans 150 meter Row 15 Hang Squat Cleans 200 meter Row 20 Hang Squat Cleans 200 meter Row 20 Hang Squat Cleans 150 meter Row 15 Hang Squat Cleans 100 meter Row 10 Hang Squat Cleans 50 meter Row 5 Hang Squat Cleans THURSDAY 5-27-21 Strength WOD: Bench Press (heavy 3x5) then: For time: "Fran" 21-15-9 Thrusters Pull-ups FRIDAY 5-28-21 (Bench Press) AMRAP in 8:00 10 Deadlifts 30' Burpee Broad Jumps SATURDAY 5-29-21 Open Gym at 8am and 9am No Yoga this week