Blog Week of 5-20-2019

Quote of the Week 5-20-2019

“Success usually comes to those who are too busy to be looking for it.”

NEWS
Our “Murph” charity t-shirts are all ordered and ready to be printed.  I am really excited for a fun and meaningful event this year. Monday, 5-27-2019 at 10 am, rain or shine will be the big celebration.  This will be the only class held that day. Feel free to bring friends and family to not only the WOD but the festivities after. Expect a big BBQ potluck style- Jack”Caballo Blanco” is starting a sign up sheet this week.  I am so thankful we get to celebrate another amazing year with the best community around.

COMMUNITY

Our Nutrition and Personal Training programs are rolling along very nicely.  If there is a movement or area you wish to spend some extra time working on feel free to book your PT appointment right through your Zen Planner App.  You can even pick the coach you wish to work with. Summer is coming!

PROGRAMMING

This monday we honor our member of the month Ashley “Seltzer” with her WOD.  Be sure to give her a congrats this week- especially the 9am crew. We will be basing all our strength numbers off of last week’s CFT.  Our last sets will be at 85% of our most recent one rep maxes. Please have your numbers handy so we can get right down to business.

LET’S GET AFTER IT!

Monday

Strength

Deadlift

5-5-5-5-5 @85%

Metcon

“The Seltzer”

4 Rounds

400m Run

15 Box Jumps

10 Power Cleans (95#/65#)

Tuesday

Strength

Push Press

5-5-5-5-5 @85%

Metcon

AMRAP 11

22 Double Unders

7 Left Arm DB Push Jerk (35#/20#)

7 Right Arm DB Push Jerk

Rest 3 Minutes

AMRAP 7

22 Doubles

14 KBS

Wednesday

Strength

DB Row

5-5-5-5-5 @85%

Metcon

3 Rounds

Minute 1: Hang Cleans (135#/95#)

Minute 2: Pull-ups

Minute 3: SDHP

Minute 4: Calorie Row

Thursday

Strength

Back Squat

5-5-5-5-5 @85%

Metcon

50-40-30-20-10

Sit-ups

30-25-20-15-10

Wallballs

Friday

Strength

Bench Press

5-5-5-5-5 @85%

Metcon

21-15-9

Devils Press (50#/35#)

Ring Dips

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