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Monday 5/13

This Friday please join us as we celebrate 10 Years of Fitness! We will be doing our annual Memorial Day Murph workout. This will be the workout of the day for Friday We will have regular classes at 6am, 9am & noon, then in the evening we will run heats of the workout ... heat times will be 3:00, 4:15, & 5:30. You are welcome to workout, hang out, cheer on your fellow Wild Ones or just say hello!



Strength 7 Sets: 1 Tempo Back Squat* *7 seconds down, 3 second pause in bottom, stand.

Set #1 - 58% Set #2 - 60% Set #3 - 62% Set #4 - 64% Set #5 - 66% Set #6 - 68% Set #7 - 70%

Rest 1:00 between sets


Conditioning 3 Rounds: 400m Run 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)

Shout out to Lindsey! She started CrossFit a little over a year and a half ago and has made some major gains in Confidence and Strength! She just upgraded to Unlimited and we couldn't be more excited for her Way to go girl!

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Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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