Workout of the Day 5/25/23

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 Clean
*As heavy as possible
*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
AMRAP in 10 min

1 Clean & Jerk @ 155#/105# (135#/ 95#)
1 Rope Climb (2 Sit-to-Stand Rope Climbs or 6 Ring Rows)
2 Clean & Jerks
1 Rope Climb
3 Clean & Jerks
1 Rope Climb, etc.
*Continue adding 1 Clean & Jerk rep each round until time expires.

*Goal is to reach 7 Clean & Jerks 
*Stimulus is steady pacing and moderate intensity across the workout.
*Clean and Jerks: Choose a weight that is 60% of your 1 rm. Fast singles allow you to keep breathing steady and help manage grip fatigue. (1 rep every 5-8 seconds)
*Rope Climbs: Make sure to clamp your feet, stand, then reposition your hands.

Cool Down / Mobility
1 min Seal Pose

1 min Bicep stretch on wall (each side)
1 min Tricep lacrosse ball smash (each side)

“Your future is created by what you do today.”