Workout of the Day 5/17/23

Congrats to Miranda & Sara on their win at the Bronco Beatdown! They did an incredible job from start to finish!

Burpees for a Cause
-Sat. Jun 10 at 9:00am
-Please join us in raising funds for a local firefighter, Harrison Moseby.
-He’s been fighting cancer & we need your help with funding his cancer treatment.
-For every $1 donated= 1 Burpee will be given to the coach of your choice
-ALL donations will go directly to his GoFundMe Page by clicking here 
-Read his full story on his link posted above

Murph on Memorial Day
-Monday, May 29 from 8:00-10:00am
-Click here to Sign up on Eventbrite for heats 8am, 9am, & 10am
-Drop-in fee for non-members $20

51 Kids Camp is Back!
Camp 1: May 30- June 2
Camp 2: June 26-29 
//Day camp from 9:30-11:30am
// Ages  6-13 yrs old
// $100 per kid/ $75 for sibling
Email to reserve your child’s spot!

Arbonne// Give your body a nutritional reset! Next 30 Day Challenge begins June 5th! // Check out all of the 100% Vegan & Gluten-Free Supplements & Products by clicking here!  Contact Michelle directly with any questions!

1st Phorm Friday// Place your orders at the front desk by Fridays at the box! // Click here to view 1st Phorm’s full product line to help you reach your fitness goals! 

Saturday Bootcamp// 8:00-9:00am

Saturday Open Gym// 9:00-11:00am

Barbell Club

EMOM for 10 min
1 Squat Snatch @ 75% 1RM

*Set up is vital, focusing on good quality reps that mirror each other.
*Focus on getting under the bar instead of catching above parallel & riding it down into the squat.
*Scale to Power Snatch if needed

Workout of the Day
AMRAP in 12 min
8 Right Arm Dumbbell Snatches @ 50#/ 35# (40#/25#)
8 Right Arm Dumbbell Overhead Walking Lunges
8 Left Arm Dumbbell Snatches
8 Left Arm Dumbbell Overhead Walking Lunges
50 Double Unders (30 seconds of DU Practice or 50 Singles)

*WOD Goal is 5+ rounds (1 round every 2:30 or less)
*Stimulus is moderate-steady pacing while focusing on controlling the heart rate early on to avoid burning out before the half-way point.
*Try and maintain consistent rounds across the 12 minutes with planned breaks to keep sets unbroken.
*DB Snatch: weight used should be moderately light, where you can stay unbroken. Load your hips to utilize a strong leg drive.
*DB Walking Lunges: The weight selected should allow you to complete 8 steps unbroken, 4 on each leg alternating.
*Double Unders: Goal is unbroken or 2 sets minimum.

Cool Down/ Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

“Discipline is remembering what you want.”
-David Campbell