Monday-190527

Today's Schedule: Doors Open at 630am, Uncoached Murph at 7am Group Class at 9am Cheers and beers immediately following- BYOB Warmup: 2 min airbike or 500m row then- movement prep with Coach Conditioning: "Murph" -1 Mile Run -100 Pullups -200 Pushups -300 Squats -1 Mile Run In memory of Navy…

Saturday-190525

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: 3x500m Row Sprint, rest 3:00 between sets Mobility: -Group Cool Down Stretch

Friday-190524

Warmup: 500m row, then- movement prep with Coach Jerk from rack- 5x3 climbing, rest 2 min3 sets- 10 DB Hex Press, 10 Landmine bent over row each side, Max Plate Curls in 60 sec (45/25), rest 3 min Mobility: -Accumulate 2 min hanging from Pullup bar in chin-up position -2…

Thursday-190523

***Reminder- we will now have 8am classes Mon-Fri starting today. Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 Rounds for time -400m Run -21/15 cal Airbike -12 T2B Mobility: -2 min barbell hamstring smash -2 min barbell calf smash

Wednesday-190522

Warmup: 500m row, then- movement prep with Coach Conditioning: Open Wod 14.3 AMRAP in 8 minutes 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lb) 15 Box Jumps (24/20 in) 20 Deadlifts (225/155 lb) 15 Box Jumps (24/20 in) 25 Deadlifts (275/185 lb) 15 Box Jumps…

Tuesday-190521

***Reminder- there is NO 9am class or 10-11am Open Gym time today. Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 1RM Back Squat3 sets- 10 Sandbag Bulgarian Split Squats each side, 7 Partner Lateral Medball Throws each side, 7 Chest Pass, rest…

Monday-190520

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Nate"- 20 min Amrap -2 Ring Muscleups -4 Handstand Pushups -8 KB Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and…

Saturday-190518

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 500m Row, then- movement prep with Coach Conditioning: In 10 minutes -Row 1k -Max Snatch *2 separate scores Mobility: -Group Cool Down Stretch

Friday-190517

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: EMOM x 20 min Min 1: 1 Clean+3 Front Squats, climbing Min 2: Max Legless Rope Climbs in 50 sec Min 3: Max Burpee Over Barbell Min 4: Rest Mobility: -2 min foam roll lats/t-spine -2 min…

Thursday-190516

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est 1RM Close Grip Bench Press3 sets- 6 DB Overhead alternating Stepups each side, 3RM weighted dip, rest 3 min Mobility: -2 min barbell trap smash -2 min barbell Tricep smash