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Friday, May 25th: 💪🤱”EMOMMY”💪🤱

 
 Monday is right around the corner! Get ready to do a version of "Murph" or to stop by and cheer!

Monday is right around the corner! Get ready to do a version of "Murph" or to stop by and cheer!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up:
EMOM 10: 1 Turkish Get-up

LIII: with holds and presses (light)

2. Technique Review: Rope climb

3. 💪🤱”EMOMMY”💪🤱
EMOM 10
Odd minute: 1-2 Rope Climbs
Even minute: 15 GHD Sit-up

Rest 5 minutes

EMOM 10
Odd minute: 30 Double-unders
Even: 20 Kettlebell swings

*large classes=half start on rope climbs/sit-ups, half start on DUs/KBS, then switch. 

LIII: Legless rope climbs, 70/53 Kettlebell
LII:  plank climb, weighted sit-ups, russian kettlebell swings as appropriate. If you are still developing double-unders practice for :30s.
LI: 1 plank climb and 12 butterfly sit-up. :30s double under practice and 12 russian kettlebell swings. Scale load as appropriate.

Have fun!

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Thursday, May 24th: 🏔️🐺“Mush Mush”🐺🏔️

 
 PVCF athlete, Ana Waskiewicz lifting in some Springtime sun. Ana has been training at Pioneer Valley CrossFit for just two months and she's doing so great!

PVCF athlete, Ana Waskiewicz lifting in some Springtime sun. Ana has been training at Pioneer Valley CrossFit for just two months and she's doing so great!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 tuck crunches + 5/side staggered stance good morning. 

👉Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Run Prep: Prepare like you are running today. Be sure to get hip flexors and ankles prepped.

3. 🏔️🐺“Mush Mush”🐺🏔️
6 sets, each AFAP*
30m down and back Prowler Push
12 Burpees

*Rest while other classmates complete a round or till recovered. 

LIII: 140/90 added to prowler, Burpees over Parallette
LII: 90/50 added to sled, 9 Burpees. 
If 6 is too many for you, scale to 4
LI: 4 Sets, 8 burpees per round. scale weight to sled and burpees as needed

Have fun!

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Wednesday, May 23rd: Clean and Jerks and 🛠️🤛“Grip it and Rip it”🤜🛠️

nutrition.jpg

Potluck

for Memorial Day "Murph"

Bring tasty treats and post-workout goodies to share and celebrate on Monday please!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Technique Review:
The Clean and Jerk
(10 min)

3. Clean and Jerk
3-3-3-2-2-2


👉15 minutes to work up to a heavy double for the day. Power clean and Push Jerk as appropriate.

3. 🛠️🤛“Grip it and Rip it”🤜🛠️
For time:
21 Power Clean 155/108
21 Toes to Bar
15 Power Clean 185/128
15 Toes to Bar
9 Power Clean 205/143
9 Toes to Bar

(12 minute cut-off)

LIII: as Rx’d
LII: 155/135/115, 108/93/73 or scale clean weight as needed. Sub straight leg raise or toes to ceiling as needed.
LI: 15-12-9 Muscle Cleans (stay with same weight), sub toes to ceiling


Have fun!

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Tuesday, May 22nd: 🏄‍♀️🤸‍♀️“Mary M.”🤸‍♀️🏄‍♀️

 
 ⭐✨Memorial Day "Murph" is just around the corner!  (May 28th) Did you know? Just one of the scaled version of this workout could be:  four rounds of  run 400m,  10 pull-ups,  10 push-ups,  20 squats  So plan on coming in! It's a day to remember 👍

⭐✨Memorial Day "Murph" is just around the corner! 
(May 28th)
Did you know? Just one of the scaled version of this workout could be:

four rounds of
run 400m, 
10 pull-ups, 
10 push-ups, 
20 squats

So plan on coming in! It's a day to remember 👍

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: Building the Handstand Push-up and Pistol Squat

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. 🏄‍♀️🤸‍♀️“Mary M.”🤸‍♀️🏄‍♀️
20-18-16-14-12-10-8-6-4-2
Pistols
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
*200m Row after each set of HSPUs

(22 minute cut-off)

LIII: as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Single Leg squat off box as needed.
LI: 8-7-6-5-4-3-2-1
Reverse Lunges/side
DB Press
*200m Row after each round

Have fun!
 

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Monday, May 21st: Deadlifts and 🏎⭐️“Christine on the Run”⭐️🏎

 
 Have you heard about our "Day One Experience"? If you know a friend that's interested in training but isn't quite sure how to begin, then pass this along!  This 60 minute session includes 15 minute 1 on 1 meet and greet. Tour of our Facilities and review of our Fitness Programs 30-40 minute Sample ‘Day 1’ Training Session. 1-on-1 with a Coach - guiding through a warm-up, safe and proper instruction of technique, and a taste of a workout which will be tailored for each individual.  The "Day One Experience" is designed to be supportive and fun.  Know someone? Pass on the link below!

Have you heard about our "Day One Experience"?
If you know a friend that's interested in training but isn't quite sure how to begin, then pass this along!

This 60 minute session includes
15 minute 1 on 1 meet and greet.
Tour of our Facilities and review of our Fitness Programs
30-40 minute Sample ‘Day 1’ Training Session.
1-on-1 with a Coach - guiding through a warm-up, safe and proper instruction of technique, and a taste of a workout which will be tailored for each individual.

The "Day One Experience" is designed to be supportive and fun.

Know someone? Pass on the link below!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: Three Rounds not for time of: 5/side Cossack Squat, 5/side Single leg RDL, 10 Russian Kettlebell swings, 10 Ring Rows

2. Deadlift
5-5-5-3-3-3

Twenty minutes to work up to a heavy triple for the day.

3. Run Prep

4. 🏎⭐️“Christine on the Run”⭐️🏎
3 Rounds for time:
Run 400m
12 Deadlifts 225/153
21 Box Jumps 20”

(15 minute cut-off)

LIII: as Rx’d
LII: scale Deadlift weight and box height as appropriate
LI: 3 rounds of:
Row 500m
6 Deadlifts
12 Box Jumps

Have fun!

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Sunday, May 20th: 👩🏻‍🎤🏢”Sid and Nancy in the Chelsea Hotel"🏢👨‍🎤

 
 Breathing in and out after the row ;)

Breathing in and out after the row ;)

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. 👩🏻‍🎤🏢”Sid and Nancy in the Chelsea Hotel"🏢👨‍🎤

In teams of two, AMRAP in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

One athlete works at a time. Athletes switch work/rest when round is complete. Scale movements as appropriate. Score is total rounds accrued by team.

LIII: as R'xd
LII: scale to assisted push-ups/pull-ups as needed
LI: work for twenty minutes

Have fun!

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Saturday, May 19th: 🎉💖“Hip Hip Hooray!”💖🎉

 
 Three cheers for max rep power snatch!

Three cheers for max rep power snatch!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch

2. Technique Review: the ergometer/ rowing technique 

3. 🎉💖“Hip Hip Hooray!”💖🎉
3 Rounds of
AMRAP 3
400m Row
Max Rep Power Snatch 95/63
Rest 3 minutes
AMRAP 3
400m Row
Max Rep Toes to Bar
Rest 3 minutes 

👉Score is total Snatch/total slamball

LIII: as Rx’d
LII: 65/45 or scale Snatch weight as needed. Sub toes to ceiling or straight leg raise as needed.
LI: 3 Rounds
Row 200m
8-10 Muscle Snatch
Rest
Row 200m
8-10 toes to ceiling
Rest

Have fun!
 

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Friday, May 18th: Thrusters and 💪🏖️“Jackie”💪🏖️

 
 We all sometimes need help with our inner dialogue, especially for our training.  💖🎉Dive into the tool box here with Coach Ayn and Coach Damian for Episode 7 of the D'n'A SHOW!✨

We all sometimes need help with our inner dialogue, especially for our training.

💖🎉Dive into the tool box here with Coach Ayn and Coach Damian for Episode 7 of the D'n'A SHOW!✨

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up: EMOM 10

Even minutes: 1 Wall Walk + 10 Goblet squats
Odd minutes: 10 L-sit knee extensions

2. Thruster
3-3-2-2-1-1-1-1

👉Eight sets to work up to your heaviest effort of the day. (20 min)

3. 💪🏖️“Jackie”💪🏖️
For time:
Row 1000m
50 Thrusters (45/33lbs)
30 Pull-ups

*staggered starts if needed

LIII: as rx’d
LII: DB or BB thrusters as appropriate, time delimited as follows:
AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

Have fun!

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Thursday, May 17th: Power Cleans and 💥🚜“Heavy Power Elizabeth”🚜💥

 
 Have you heard the news about recovery classes at home? Get interactive with Coach Ayn! Try it for free!    Learn more by clicking here

Have you heard the news about recovery classes at home? Get interactive with Coach Ayn! Try it for free! 
Learn more by clicking here

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian KB Swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique Review/Deliberate Practice: The Power Clean

3. Power Clean
3-3-3-2-2-1-1-1

👉Work up to a heavy single for the day. If you are still new to the power clean, work up to a moderate set of 3 then do 4x3 at that weight

4. 💥🚜“Heavy Power Elizabeth”🚜💥
For time:
21-15-9
Power Clean 175/123
Ring Dips

LIII: as Rx’d
LII: use 70%-75% of heavy power clean for the day. Sub P-Bar/Box or Parallette dips as needed.
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!
LI: 15-12-9
Muscle Clean
Parallette Dips

Have fun!
 

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Wednesday, May 16th: 🍃⚓”Run, Popeye!”⚓🍃

 
 ohhh 💖yes! Have you noticed the new carpets in our lounge area? They're just some of the updates for our members! And be sure to check out Coach Ayn's awesome blue accents!

ohhh 💖yes!
Have you noticed the new carpets in our lounge area? They're just some of the updates for our members! And be sure to check out Coach Ayn's awesome blue accents!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The GHD Sit-up and the Tuck Crunch (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. 🍃⚓”Run, Popeye!”⚓🍃
For time:
Run 800m
50m 1 Arm Farmers Carry/side
25 GHD Sit-ups
Run 600m
40m 1 Arm Farmers Carry/side
20 GHD Sit-ups
Run 400m
30m 1 Arm Farmers Carry/side
15 GHD Sit-ups
Run 200m
20m 1 Arm Farmers Carry/side
10 GHD Sit-ups

(25 min cut-off)

LIII: 70/53 kettlebell
LII: 53/35 kettlebell, Sub Tuck Crunches for GHD Sit-ups today
LI: 3-4 Rounds of Run 200m
20m 1 Arm Farmers Carry/side
15 Butterfly Sit-ups

Have fun!

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Tuesday, May 15th: 🤸‍♀️🐴“Bonanza V2”🐴🤸‍♀️

 
 PVCF athlete, Erik Abend grizzles down for the 500m sprint!

PVCF athlete, Erik Abend grizzles down for the 500m sprint!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)

2. Technique Review: Building the Chin-up and the Piked Ring Row

3. 🤸‍♀️🐴“Bonanza V2”🐴🤸‍♀️
AMRAP 20
6 Ring Muscle Ups
9 Handstand Push-ups
12 Box Jump 30/24”
15 Wallball 20/14

LIII: as Rx’d
LII: Sub 6 Strict Chin-ups, Banded Chin-ups, Piked Ring Row or Supinated Ring Row for RMU.Pike Press or DB Press as Needed.
LI:AMRAP 20
6 Ring Rows
8 DB Press
10 Box Jumps
12 Wall Ball
Rest as needed


Have fun!

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Monday, May 14th: 🗺️“Map it Out”🗺️and Row 500m for Time!

 
 Happiest of Birthdays to Dr. Laura! She is a source of tremendous inspiration, and also massive wisdom in the field of nutrition.  Want to learn more about Training and Nutrition?  Click here!

Happiest of Birthdays to Dr. Laura! She is a source of tremendous inspiration, and also massive wisdom in the field of nutrition.

Want to learn more about Training and Nutrition? Click here!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10min)

2. Warm-up: Deadlift weight (10 minutes)

3. 🗺️“Map it Out”🗺️
EMOM 8
5 Deadlift 315/223 + 30 Double unders

(all work completed within each minute)

LIII: as Rx’d
LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute
LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark

4. Rest 7 minutes

5. 🌊Row 500m for time. 

6. EMOM 8
1-2 Turkish Get-up

LIII: Turkish Get-up with Holds and Presses
https://www.youtube.com/watch?v=5CyzlZYWR3g

Have fun!

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Sunday, May 13th: 🧙‍♂️🍒“Jerry Garcia”🍒🧙‍♂️

 
 PVCF athlete, Jack Morse works with Individualized Program Design. Want to learn more?   Click here!

PVCF athlete, Jack Morse works with Individualized Program Design. Want to learn more? Click here!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Run Prep 

4. 🧙‍♂️🍒“Jerry Garcia”🍒🧙‍♂️
1 mile Run
30 Burpee Muscle Ups
1 mile Run

(10 min cap for BBMU section)
 
LIII: as Rx’d
LII: Burpee Pull-ups or 30 Burpees/30 Pull-up variation
LI: Run 800m
3 rnds of
10 Burpees
10 Ring Rows
Run 800m

Have fun!

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Saturay, May 12th: 🏝️“Hardhome”🏝️

 
 Get ready for some Saturday FUN!

Get ready for some Saturday FUN!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: EMOM 12
Min 1.: 30 Double unders or :30s  practice
Min 2.: 10-12 Russian Kettlebell swings
Min 3.: 10-12 Elevated Ring Rows or Ring Rows
Min 4: 10 Goblet Squats with 10s pause at the bottom of squat on last rep.

2. Technique Review: the Prowler Push

3. 🏝️“Hardhome”🏝️
Form into two teams, A and B. 
Then work for 8 cycles of two minutes on, one minute off.

🅰️👉Team A starts with Prowler pushes. Set up two Prowlers, one with 45lbs plates, the other with 25lbs plates. (Sub-teams of two can push the latter if necessary.) Work for distance, counted in increments of 10m. Add up distances for both Prowler teams and divide by 2. That’s your team’s score for that round.

🅱️👉Team B starts on the rower. Row for calories. Add up total calories rowed and divide by number of teammates. That’s your team’s score for that round.

👉After two minutes of effort, teams switch places. Ultimately each team will push the Prowler for 8 minutes, and row for eight minutes. 

Score is total average Prowler distance + total average C2 calories.

LIII: as written
LII: as written
LI: as written (work in teams of two if necessary on Prowler)
(16 min)


Have fun!

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Friday, May 11th: 💚🕺“Up Chuck”🕺💚

 
 Get those boards ready! You'll need to write a few things dow for Friday's workout ;)

Get those boards ready! You'll need to write a few things dow for Friday's workout ;)

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Work through Reps at each station.

4. 💚🕺“Up Chuck”🕺💚
EMOM 25
Min 1: :30 Max Box Jumps 24/20”
Min 2: :30 Max Kettlebell Swings 70/53
Min 3: :30 Max Burpees
Min. 4: :30 Max Wallball
Min 5: :30 Max Double Unders

LIII: as Rx’d
LII: 53/35 KBS,Scale WB weight as needed, Practice Double-unders for :30 each round.
LI: EMOM 15-20
Min 1: :30 Box Jumps or Step Ups
Min 2: :30 Kettlebell Swings
Min 3: :30 Wallball
Min. 4: :30 Double Under Practice
Min.5: Rest


Have fun!

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Thursday, May 10th: 🔺🏆”Triple Down”🏆🔺

 
 PVCF athlete, Katie Monahan sets up for some ring dips!

PVCF athlete, Katie Monahan sets up for some ring dips!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1 . Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)


2. Technique Review: The Push-Jerk

3. 🔺🏆”Triple Down”🏆🔺
For time:
20-18-16-14-12-10-8-6-4-2
Pull-ups
GHD Sit-ups
1/2 Push Jerks 155/108 (10-9-8...etc)

(15 Minute Cut-off)

LIII: as Rx’d
LII: 115/73, Weighted Sit-ups, sub banded pull-ups or ring rows as needed
LI: 10-9-8-7-6-5-4-3-2-1 for time of
Ring Rows
Butterfly Sit-ups
Push Press

Have fun!
 

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Wednesday, May 9th: Back Squats and 🌸🐣“Beth”🐣🌸

 
 Some days, all you need to do is show up and lace up. The momentum of your friends in class and your Coaches take care of the rest!

Some days, all you need to do is show up and lace up.
The momentum of your friends in class and your Coaches take care of the rest!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm up with 2-3 Rounds of: 5 Prying Goblet Squats, 5/side Single Leg RDL, 5/side Cossack Squat, 10 Push-ups

2. Review: Safety and how to "dump" the bar

3. Back Squat

5-5-5-3-3-3

👉20 minutes to work up to a 3RM for the Day. 

4. Technique Review: The Squat Clean and Power Clean + Front Squat (10 min)

5. 🌸🐣“Beth”🐣🌸
2 Rounds for time:
22 Cleans 135/93
22 Ring Dips

LIII: as Rx’d
LII: Scale weight and Dips as appropriate;
AMRAP 2:30 Cleans
AMRAP 2:30 Dips
AMRAP 2:30 Cleans
AMRAP 2:30 Dips
(up to 22 reps for each AMRAP)
LI: 2 Rnds of
2x6 Muscle Cleans
2x6 Parallette Dips

Have fun!

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Tuesday, May 8th: 🦁”Persistence”🦁

 
 Coach Haley makes short work of the tall rope!

Coach Haley makes short work of the tall rope!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. 🦁”Persistence”🦁
Every 6 minutes for 30 minutes (5 sets): 
AMRAP 1:Max Rope Climbs
AMRAP 1:Max DB Snatch 50/35
Run 400m as fast as possible in remaining time

Score is total reps completed and time for each 400m piece.

LIII: as Rx’d
LII: Scale DB weight as appropriate, Scale to Plank Climbs as needed
LI: Every 6 minutes for 5 rounds
AMRAP :30 Plank Climbs, Rest :30
AMRAP :30 DB Snatch, Rest :30
200 m Run

Have fun!

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Monday, May 7th: 🤸‍♀️⛵“Dizzy Boat”⛵🤸‍♀️

 
 Memorial Day! May 28th we will be doing Murph! Curious about what this is all about? Scroll down*

Memorial Day! May 28th we will be doing Murph! Curious about what this is all about? Scroll down*

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: 4 Rounds of 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Press, 3 Push Press, 3 Push Jerk (10 min)

2. Press
3-3-2-2-1-1-1-1
(15 minutes)

LI: work up to a moderate set of 3 and complete 3x3 at that weight

3. 🤸‍♀️⛵“Dizzy Boat”⛵🤸‍♀️
For time
21-15-12-9
Calorie Row
HSPUs

(large classes half start on HSPUs/Half on Rower)

LIII: as Rx’d
LII: Sub Box pike press, down dog press or DB Press as needed. 
LI: 15-12-9-6
Calorie Row
DB Press

Have fun!

 

On Memorial Day, we do “Murph” in appreciation for those who have served or are currently serving in the military.

“Murph” Run one mile 100 Pull-ups 200 Push-ups 300 Squats Run one mile

This workout is for time. We partition the pull-ups, push-ups, and squats as desired. While some people prefer to take them on as an “Angie” style chipper, we recommend breaking the work up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or–if push-ups are a particular challenge for you–20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 more push-ups. If you’ve completed “Murph” before and wish to wear the traditional 20lbs weight vest, we have some available.

LII: Banded Pull-ups, ring rows, push-ups to box as appropriate. If you’ve never done “Murph” before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.

LI: four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.


If you would like to donate: our charities are the Michael P Murphy Scholarship and the Disposable Warriors Organization.

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Sunday, May 6th: ⭐⚡Run 5K⚡⭐

 
  “The miracle isn't that I finished. The miracle is that I had the courage to start.”  ― John Bingham, No Need for Speed: A Beginner's Guide to the Joy of Running


“The miracle isn't that I finished. The miracle is that I had the courage to start.” 
― John Bingham, No Need for Speed: A Beginner's Guide to the Joy of Running

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 minutes)

2. Mobility: Posterior Chain Floss
(5 minutes)

3. Run Prep: 
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
(5 minutes)

3. ⭐⚡Run 5K⚡⭐

LIII/LII: as Rx’d
LI: Run 2-3x 800m Rest 3 minutes between sets

4. Cash-out:
EMOM 8
1 Turkish Get-up

Have fun!
 

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