Workout of the Day 5/19/23

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 5 min
2 Snatch Balances 
*Use a light/ moderate weight

Workout of the Day
For Time (15 min)
Front Squats @ 115#/ 75# (95#/ 65#)

1-2-3-4-5-6-7 (1-1-2-3-4-5-6 wall walks or inch worms)
Wall Walks

*Goal is 10-12 min
*Stimulus is steady pacing and moderate intensity through the workout.
*Refrain from coming out too hot, and save some in the tank for the final 2 sets.
*Front Squats: Weight selected should be moderately light (50%) and allow for unbroken sets.
*Wall Walks: Try touch & go reps for the first few sets. Then, start to take a slight rest and shake out your shoulders

Optional Skills & Drills
EMOM in 10 min
5 Strict Rope Pull-ups +
5 Rope Kipping Knees to Elbows

EMOM for 10 min
3 Strict Rope Pull-ups +
3 Rope Kipping Knees to Elbows/ Knees to Chest

EMOM for 10 min
2 Sit-to-Stand Rope Climbs +
5 Laying Knee Elbows

Cool Down/ Mobility
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

“You don’t have to see the whole staircase, just take the first step.”
-Dr. Martin Luther King, Jr.