Workout of the Day 5/22/23

Photo by Jessica Calsing

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// // Click here to view 1st Phorm’s full product line to help you reach your fitness goals! Please see Nizam for your orders

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

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

Workout of the Day

Team WOD
Teams of 2
For Time (30 min cap)

1500/1200 Row/ Ski or 90/70 Assault Bike or 70/55 Echo Bike
*While Partner 1 is working on the machine,
Partner 2 will Handstand Hold (Scaled: Plank Hold or light DB overhead hold)
50 Power Snatch @ 135#/ 95#(115#/ 80#)
1500/1200m Row or 90/70 Assault Bike or 70/55 Echo Bike
*While Partner 1 is working on the machine,
Partner 2 will Front Rack Hold w/ Barbell @ 155#/ 105# (95#/65# or heavy farmer’s carry hold)

*Scaled: 1200/1000m Row or Ski or 75/60 Assault Bike or 60/50 Echo Bike
*Goal is sub 22 min
*Stimulus is moderate intensity mixed with a mental grind.

*Strategize a rotation with your partner that allows for both to keep the intensity high.
*Try to handstand hold for at least 30 seconds. Scale to a plank hold if needed.
*Power Snatch: Choose a weight that is around 60% 1RM. You should be able to perform 3-5 reps unbroken when fresh.

Optional Skills & Drills
Alternating EMOM for 10 min
*You may start on either skill; alternate between both movements for 5 rounds

Min 1:
Advanced: 3 Rope Climbs
Intermediate: 1-2 Rope Climbs
Beginner: 4-6 Rope Pull-ups

Min 2:
Accumulate 20-30 seconds of Active Dead Hang on Rig

Cool Down/ Mobility
1 min seal pose
1 min bicep stretch on wall (each side)
1 min tricep lacrosse ball smash (each side)

“Obstacles are those frightful things you see when you take your eyes off your goal.”
– Henry Ford