Burpees for a Cause
//Sat. May 4 from 9:00 – 10:00 am
// This year we are supporting one of our member’s families battle with cancer
// For every $1 donated, 1 burpee will be given to a coach of your choice
// Please donate directly to her GoFundMe page
Lift Off
// Sat. May 11 from 8:00am – 10:00am
//$30 per person (includes t-shirt)
// T-shirt Deadline is Sunday, April 28th
//Registration link is LIVE! Click here to register!
Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 11:00am
Workout of the Day
“Half Murph”
For Time (35 min cap)
800m Run
50 Pull-ups (Ring Rows or Jumping Pull-ups)
100 Push-ups
150 Air Squats
800m Run
*Rainy Day Option for 800m Run: 13 (100ft) “No Touch” Shuttle Runs *Down & Back=1
*No touch means you don’t have to touch the ground on each shuttle run
*Upon completion of the last run, mark your time &
then proceed to a BIKE or ROWER and accumulate as many calories as possible for
remaining time on the clock.
*The pull-ups, push-ups, and air squats can be partitioned in any way.
*The runs must be done unbroken. (Weighted vest is optional).
*Goal is to finish in 20-25 min
*Possible rep schemes:
5 rds of 10/ 20/ 30
10 rds of 5/ 10/ 15
16 rds of 3/6/9 + 1 rd of 2/4/6
25 rds of 2/4/6
“Success isn’t always about ‘greatness’, it’s about consistency. Consistent
hard work gains success. Greatness will come.”
-Unknown
