Archive for May, 2014

Saturday May 31st

Friday, May 30th, 2014

WOD: “Annie” “It takes more than just a good looking body. You’ve got to have the heart and soul to go with it.” -Epictetus 90 A.D. The world has enough examples of this.

Friday May 30th

Thursday, May 29th, 2014

Remember the Free Saturday Workout!! 11:30am, bring friends and family! WOD: AMRAP 10 Minutes of: 10 Stationary Lunges 10 Thrusters 65/45 “It’s not what happens to you, but how you react to it that matters.” -Epictetus 90 A.D. Here’s what I mean.

Thursday May 29th

Wednesday, May 28th, 2014

Meat & Veggies: Snatch 1 RM Bench Press 1 RM 5xRM GHD Sit-Up Nuts & Seeds Some Fruit: Dumbbell Rows 5×12 Strict Pull-up 10×2 (w/ weight) LS&NS: 100 Bench Presses 45/35

Wednesday May 28th

Tuesday, May 27th, 2014

WOD: Prowler Sprints Here we go! “The key is to keep company only with people who uplift you, whose presence calls forth your best.” -Epictetus 90 A.D.

Tuesday May 27th!!

Tuesday, May 27th, 2014

Meat and Veggies 1 RM Back Squat 3 sets RM of Hip and Back Extensions L-Sit EMOM for 10 minutes Nuts and Seeds, Some Fruit Split Squats 5×5 Hammy Falls 5×5 Little Starch, No Sugar 100 Stiff Leg Deadlifts 75/55

Memorial Day!

Monday, May 26th, 2014

YEP – MURPH!!! We’re open regular hours today!

Friday May 23rd

Thursday, May 22nd, 2014

WOD: Alternate between Couplet A and Couplet B each minute for 30 minutes. Couplet A: (E.g. Odd minutes) 4 Hang Squat Cleans 95/65 and 4 Chest to Bar Pull-ups Couplet B: (E.g. Even minutes) 6 Push-Ups and 3 Thrusters 95/65

Thursday May 22nd

Wednesday, May 21st, 2014

WOD: 2 rounds for time of: 75 Cleans 75/55 75 Ab Mat Sit-ups

Wednesday May 21st

Tuesday, May 20th, 2014

Meat and Veggies: Bench Press 3 RM Dips 5×5 5x RM Strict K2E Nuts & Seeds Some Fruit: Alt EMOM C2B Pull-ups and Band Triceps Extensions Barbell Row: 6 sets of 8 reps Little Starch & No Sugar: 50 Burpee Pull-ups for Time

Tuesday May 20th

Tuesday, May 20th, 2014

Warm-up: BroomStick Mile TEAM Workout! Running Single Under GHD Sit-Up ***This will vary a little per class*** Potentially a burpee “motivator”