WOD for Frinday May 22nd:

MEMORIAL WEEKEND SCHEDULE

SATURDAY – CLOSED

SUNDAY – YOGA prep for Murph

MONDAY – MURPH Gym Opens at 9:30

Sign up for your heat time at the gym

 

WORKOUT:

2 Rounds w/5 Minute Rest Between
2 Minutes
200m Run
Max Alternating Sledge Hits
2 Minute Rest
2 Minute AMRAP
8 Box Jump
8 HR Push Up
2 Minute Rest
2 Minute
Airbike for Max Calories
2 Minute Rest
2 Minute AMRAP
8 Cal Row
8 Burpees
2 Minute Rest
2 Minute AMRAP
8 KB Swings
16 Jumping Jacks

Thought for the Day:

Your life will be no better than the plans you make and the action you take. You are the architect and builder of your own life, fortune, destiny.  ~  Alfred A. Montapert

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WOD Thursday May 21st:

FUEL FOR FIRE

Pre-order cases of 12 for $35

Sign up Sheet at Gym

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3 Front Squat
5 Single Leg Shoulder Bridge each side
5 Sets
2 TnG Power Snatch
3 OHS
WOD:
Fitness
Performance
150 Single Unders
10 Burpees
120 Single Unders
10 Burpees
90 Single Unders
10 Burpees
60 Single Unders
10 Burpees
30 Single Unders
10 Burpees
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

 

Thought for the Day:

Always aim at complete harmony of thought and word and deed. Always aim at purifying your thoughts and everything will be well      ~      Mahatma Gandhi

 

MEMORIAL WEEKEND SCHEDULE

SATURDAY – CLOSED

SUNDAY – YOGA prep for Murph

MONDAY – MURPH Gym Opens at 9:30

Sign up for your heat time at the gym

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WOD for Wednesday May 20th:

MEMORIAL WEEKEND SCHEDULE

SATURDAY – CLOSED

SUNDAY – YOGA prep for Murph

MONDAY – MURPH Gym Opens at 9:30

Sign up for your heat time at the gym

 

 

WORKOUT OF THE DAY
STRENGTH:
7 Sets
2 TnG Power Clean
4 Pull Up Negatives
Grace

30 Clean & Jerk 135/95
WOD:
Fitness
Performance
12 Minute EMOM
Odds: 10 Calorie Row
Evens: Max Hollow Rocks rest in Superman
12 Minute EMOM
Odds: 8 C2B Pull Ups
Evens: 8 Calorie Air Bike

 

Thought for the Day:

Happiness is the meaning and the purpose of life, the whole aim and end of human existence.            Aristotle

 

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WOD for Tuesday May 19th:

WE WILL BE CLOSED

SATURDAY MAY 23rd

Join us for MURPH

Monday May 25th 10am

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Close Grip Bench Press
ascending
Every 2 Minutes for 12 Min
5 Close Grip Bench Press @ Max Load
WOD:
Fitness
Performance
Tabata 6 Rounds Each

SA KB Push Press
Tuck Crunches
Burpees
Single Unders
Squats
Tabata 6 Rounds Each

HSPU
Hollow Rocks
Burpees
Double Unders
Jumping Squats

Thought for the Day:

“The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow.” ― Thomas Paine

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WOD for Monday May 18th:

MEMORIAL DAY MURPH

Monday May 25th  10am

Potluck BBQ to Follow

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8 Goblet Squats
12 Y Raises
4 Sets
5 Zercher Squats
WOD:
Fitness
Performance
7 Rounds
200m Run
20 Air Squats
15 Sit Ups
10 Push Ups
KELLY
5 Rounds
400m Run
30 Box Jump 24/20
30 Wall Ball 20/14

30 Min Cap

 

Thought for the Day:

The greatest battle is not physical but psychological. The demons telling us to give up when we push ourselves to the limit can never be silenced for good. They must always be answered by the quiet, the steady dignity that simply refuses to give in. Courage. We all suffer. Keep going.

– Graeme Fife –

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WOD for Friday May 15th

SUNDAY SCHEDULE

8:30am YOGA

10am HERO SERIES WOD

Pangea Cuisine will be on site Sunday 10am-noon with samples and food for purchase

They will also be giving a 10% discount on orders placed Sunday

Check out there site: www.pangeacuisines.com HERE

WORKOUT OF THE DAY
STRENGTH:
6 Sets
3 Touch N Go Power Clean
6 Sets
3 Touch N Go Power Snatch
WOD:
Fitness
Performance
4 Sets
:45 On / :15 Off
Strict Pull Up
Push Press 95/65
Push Ups
Rest 1 Minute

 

Thought for the Day:

People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine. ~ Brian Trac

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WOD for Thursday May 14th:

June 20-21,  Boston will be hosting a Super Spartan

Don’t miss out on this epic race or on this great deal….

Use code *TRAINSPARTAN25* to receive a 25 Discount on race entry*.

*Please note that the discount is only valid for unconfirmed time heats
after 11:15 AM.

REGISTER HERE

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 KB Push Press each side
6-8 Strict Pull Ups/Ring Rows
7 Sets 1 Rep
Push Press, Push Jerk, Split Jerk
WOD:
Fitness
Performance
2 Rounds

3 Minute AMRAP
5 Burpees
10 Wall Ball
2 Minute Rest
3 Minute AMRAP
8 Cal Row
8 Russian Swings
2 Minute Rest
3 Minute AMRAP
CINDY
5 Minute Rest
2 Rounds

3 Minute AMRAP
CINDY
2 Minute Rest
3 Minute AMRAP
5 Burpee
10 Wall Ball
2 Minute Rest
3 Minute AMRAP
1 Rope Climb
8 Cal Air Bike
5 Minute Rest

 

Thought for the Day:

You are never too old to set another goal or to dream a new dream. ~ C.S. Lewis

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WOD for Wednesday May 13th:

Pangea Cuisines will be on site at HERO WOD #3 with sample and FOOD FOR SALE

pangea

Pulled pork stuffed sweet potato this is this is 1/4pound of our own pulled pork with a sitting on top of a large half pound sweet potato $10

Cave man Breakfast this is our sweet hash with a 1/4 pound burger two slices of butcher cut bacon and a XL egg $10

They will also be offering %10 off any order that is made at the event for delivery the next day

Even if you aren’t participating, stop by and check them out!!

Register HERE for our FINAL HERO SERIES WOD

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Front Squats
Front Squat
5x2 (70-75-80-85-90%)
WOD:
Fitness
Performance
3 Rounds with a Partner
one works one rests

500m Row
20 Push Ups
20 Box Jumps

 

Thought for the Day:

We promise according to our hopes and perform according to our fears. ~ Francois De La Rochefoucauld

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WOD for Tuesday May 12th:

EVA’s Orders are DUE TUESDAY 5/12 at 5PM

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
6-8 DB Row each arm
12-15 BB Hip Extensions
15 Minutes to a Heavy Snatch
WOD:
Fitness
Performance
Buy In:
Max Hollow Ricks in 3 Minutes
Must rest in Superman

5 Rounds
10 Hand Release Push Ups
10 DB Thrusters
3 Modified Rope Climb
Buy In:
Max Hollow Ricks in 3 Minutes
Must rest in Superman

5 Rounds
10 Pull Ups
10 Wall Ball
150 Ft Farmers Carry, as heavy as possible

 

Thought for the Day:

Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend ~ Bruce Lee

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WOD for Monday May 11th:

RAHOI _ DG

Pangea Cuisines will be on site with sample and FOOD FOR SALE

pangea

Pulled pork stuffed sweet potato this is this is 1/4pound of our own pulled pork with a sitting on top of a large half pound sweet potato $10

Cave man Breakfast this is our sweet hash with a 1/4 pound burger two slices of butcher cut bacon and a XL egg $10

They will also be offering %10 off any order that is made at the event for delivery the next day

Even if you aren’t participating, stop by and check them out!!

 

WORKOUT OF THE DAY
STRENGTH:
10 Minute EMOM
1 Power Clean + 2 Push Press
10 Minute EMOM
1 Hang Squat Clean & Jerk
WOD:
Fitness
Performance
3 Rounds
200m Run
15 Squats
15 Box Jumps or Step Ups
15 Sit Ups
2 Minute Rest

Rest 5 Minutes

3 Rounds
15 Sit Ups
15 Box Jumps or Step Ups
15 Squats
200m Run
2 Minute Rest
3 Rounds
400m Run
15 Box Jumps
10 DBOverhead Squats
2 Minute Rest

Rest 5 Minutes

3 Rounds
10 DB Overhead Squats
15 Box Jumps
400m Run
Rest 2 Minutes

Thought for the Day:

If you listen to your fears, you will die never knowing what a great person you might have been. ~ Robert H. Schuller

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