Workout of the Day 5/26/23

Happy Birthday Coach Michelle B.! We are so grateful for your commitment to our 51 athletes & helping them grow stronger on their fitness journey!

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 Split Jerk
*As heavy as possible
*Perform from the Squat Rack
*Complete in 5 working sets (Do not count warm-up sets)

Workout of the Day
100 Wall balls For Time as follows:
2 min AMRAP
50 Double Unders (35 DU/ 30 seconds of DU/ 50 Singles)
12 Toes-to-Bar (12 Knees to Elbows)
Max reps in remaining time Wall balls @ 20#/14#(14#/10#)
—Rest 1 min—
Repeat until you reach 100 Wall balls

*Goal is to complete the wod in sub 14 min (20+ Wall balls each round)

*The stimulus for today’s workout is high intensity into a consistent, planned work effort.
*You should have at least 45 seconds of time left within the minute to chip away at the 100 Wall Balls.
*Double Unders: The goal is unbroken or 2 sets minimum.
*Toes-to-Bar: Goal is to consistently perform 5 reps unbroken. Goal is to perform fast, quick sets to avoid burning out on this movement.

Mobility/ Cool Down
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

“Be not afraid of growing slowly, be afraid only of standing still.”