Madison working on thrusters! Programming -Monday- Front squats for strength work before taking on a Running Fran variation. Keep it moderate today on the squats as we'll build load over the month to a max attempt. We all know Fran is tough but the runs are a nice break from the reps so [...]
🔷 We're placing a tank order this week! Ladies racerback tanks (Cancun color) will be $20 for Pre-Orders only. This run is with our basic logo in white. Check the Facebook group for a pic. Comment there or text/email for order. Some of the 9am group working through "Grace" this past Friday. [...]
Grace working through Dumbbell Snatches Programming -Monday- Taking a deload on the Back Squats this week in preparation to max it out next week. Keep it light and work on positions. Workout is short intervals of Rowing and Front Squats. -Tuesday- Quick Deadlift session with moderate loading then a spicy couplet [...]
Kendra working through push jerks Programming -Monday- Good pump sesh workout to kick off the week. We'll build to a heavy set on the Bench Press then working max rep intervals of Push Ups, Situps, and Strict Pull Ups on a 45 second clock. -Tuesday- Practicing the Hang Power Snatch (or Clean) [...]
Elizabeth working through pull ups doing Murph Programming -Monday- Partner workout with Front Squats, Russian Kettlebell Swings, Wall Balls, and Rope Climbs. Split reps with your buddy to grind through this one! -Tuesday- Going longer here with a 22 minute AMRAP to sweat out the long weekend. Cal Rows, Plate Ground to [...]
Welcoming Ally back from her basic training in National Guard! Programming -Monday- Kicking off the week with a longer workout! 800m Runs along with Handstand Push Ups, Pull Ups, and Target Burpees. -Tuesday- Power Snatch strength work then a quick couplet of Deadlifts and Box Jump Overs. -Wednesday- Strength time [...]
If you're going to suffer through a long workout, you might as well do it with a fun group! Programming -Monday- Working on the Snatch or Clean with another complex like we had last week for strength time. Hitting a couplet of Toes-to-Bar and Overhead Squats for the workout to work the [...]
Chris, Dusty, and Paul grinding through those reps in Murph. Programming -Monday- Shorter couplet with Push Ups and Single-Arm Dumbbell Squat Cleans to kick off the week. Post workout strength with Toes-to-Bar and Dumbbell Rows to mix things up. -Tuesday- Lots of cleans this day! Practicing the movement with the [...]
Ben working through pull ups during Murph Programming -Monday- Kicking it off with a nice triplet of Power Snatches, Pull Ups, and Bar-Facing Burpees. We’ll practice the Power Snatch in our strength period. -Tuesday- Quick Back Squat session then a slightly longer AMRAP of Box Jumps, V-Ups, and Single-Arm Russian Kettlebell [...]
🔷 It is time for Memorial Day Murph! The workout is tough but choose your correct modifications. Also remember why we do this every year and remember the fallen who gave us this opportunity. Arrive early to get loose as we'll start the workout as soon as possible into the session. We will hang out [...]
