Monday

Happy Memorial Day!

Today we will be having Open Gym from 8-10am. You can come in and work on strength or a skill, or if you missed out on Murph you can give that a shot! You can also do one of the three posted workouts. If you’re taking the day off, enjoy and we’ll see you during the week!

PLAY BALL

3 Rounds:

OPEN/PERFORMANCE

10 Power Snatches (105/75)

20 Box Jump Overs (24″20″)

30 Wallballs (20/14)

FITNESS

3 Rounds:

10 Power Snatches (85/55)

20 Box Jump Overs (20″/14)

30 Wallballs (14/10)

SHRED

PART A

10 Rounds:

10 Cal assault Bike

10 Push Press (95/65)

10 Barbell Curls (65/45)

PART B

7 Minute AMRAP

25 V-Ups

25 Reverse Crunches

25 Crunches

CHALLENGE WOD

3 minutes:

25 cal ski

Max HSPU in remaining time

1 Minute Rest

3 Minutes:

25 Dual KB Deadlifts (70/53)

Max Cal Assault Bike in remaining time

1 Minute Rest

3 Minutes:

25 Cal row

Max Thrusters in remaining time (155/85)