Workout of the Day 5/24/23

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

Barbell Club

(12 min)
1 Squat Snatch 
*As heavy as possible
*Go by feel and make smooth, calculated jumps in weight early on.
*Slow down on the pace, and the weight jumps when you start to reach heavier weights.
*Try and reach a heavy single in 6-8 working sets (not including light warm-up sets).

Workout of the Day
For Time (15 min)

30/24 Calorie Row or Ski (23/18 Assault Bike or 18/14 Echo Bike) 
30 Burpees (20 Up Downs)
30/24 Calorie Row
24 Burpee Box Jump Overs @ 24″/20″ (15 Burpees)
30/24 Calorie Row
18 Burpee Box Get Overs @ 30″/24″ (10 Burpee Box Step Ups @ 20″)

*Goal is 10-12 min
*Stimulus is moderate pacing throughout. Approach each row and burpee set with the same intensity.
*Going full throttle too early will put you in a deficit that will be difficult to return from.
*Row: Pacing on the row should be moderately fast (75%+) with the goal of staying under 1:40
*Burpees/ Box Jump Overs/ Get Overs: Pacing on all burpees should be the same. Rest at the bottom of each rep and use the momentum to carry up and over the box.

Mobility/ Cool Down
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)

“Change begins at the end of your comfort zone.”
-Roy T. Bennett