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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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Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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