Saturday 11am class cancelled, coaches will be getting CPR certified.
Happy Mothers Day Moms!
We will be having Open Gym 1-5 and 3pm class
Upcoming Events
-MEMORIAL DAY MURPH AT SRCF INVITE FRIENDS AND FAMILY TO JOIN US! USE PROMO CODE : MURPH2017 TO SIGN UP ON WODIFY BEFORE COMING IN ON MAY 29TH! LINK BELOW!
MONDAY MAY 29TH AT 0400, 0900
-ATLANTIC REGIONALS IN ATLANTA, JUNE 2-4
-WE ARE HOSTING A COMPETITION, SHOWDOWN AT THE SWAMP ON JUNE 17TH! SIGN UP TO COMPETE, SHOW UP TO SUPPORT!
Weekly WOD Overview
Monday 5/8/17
1.
Snatch Balance + Squat Snatch, Heavy Set
2.
2 Rounds for Time of:
10 Deadlifts 315/205
20 Deficit Handstand Push-Ups 6″/4″
30 Front Squats 95/65
Tuesday 5/9/17
1.
Skill Work: Toes-to-Bar
2.
The Fast & The Furious
3 Rounds for Time of:
15 Burpees
400 Meter Run
15 Pull-Ups
*Compare to 11/8/16
Wednesday 5/10/17
1.
Shoulder Press 5-5-5-5-5
2.
For Quality:
100 Single-Arm Overhead DB Walking Lunges
Thursday 5/11/17
1.
Skill Work: Double-Unders
2.
Teams of 2
As many reps as possible in 18 minutes of:
Calorie Row
Burpee
*Partner switch whenever they like
Friday 5/12/17
1.
Hang Power Clean + Power Clean, Heavy Set
2.
As many rounds & Reps as possible in 12 Minutes of:
15 Deadlifts
12 Hang Power Cleans
9 Push Jerk
Rx = 135/95
Saturday 5/13/17
1.
For Total Time:
2k Row
Rest 5 Minutes
100 Wall Ball Shots 20/14
Rest 5 Minutes
4 Rounds of:
15 AKBS 70/53
10 Lateral Burpee Box Jump Overs
*Score = total time, rest included
Sunday 5/14/17