May 30, 2014 admin


1a. 4×5 Split Press, rest :30
1b. 4×25′ Banded Glute Walk, rest :60

2. 15min Bike on Airdyne

*every 5mins complete 20 Sit Ups

Competitor’s Program

1. EMOMx10: 1 Hi-Hang Snatch – start light and build as you go

Rest 5mins

2. EMOMx10: 1 Hi-Hang Clean & Jerk – start light and build as you go

3. 4 RFT:

250m Row
25 Sit Ups
25 Double Unders



Murph Day is TOMORROW!  Please be sure to know your heat time (we will post on the whiteboard) and show up early enough to warm yourself up.  We will start you shortly after your scheduled time.

If you have not turned in your $40, please do so ASAP.

Don’t forget that we will be BBQ-ing starting around 1pm…be sure to stay after and enjoy some good eats.  We will provide water/gatorade, but be sure to bring your favorite beverage!

We will have a sign up at the gym for side dishes if you’d like to bring one.


“All is connected…no one thing can change by itself.” – Paul Hawken

What If We Thought About Movement Like Nutrition?

Leave a Reply

Your email address will not be published. Required fields are marked *