Quote for this Week… Don’t wait for the storm to pass… Learn how to dance in the rain ~ Perfect for this Memorial Weekend Weather.

Monday: Memorial Murph! 8:30a and 9:30a classes only. Lets ROCK the gym! #nuffsaid

Tuesday: High Intensity on the Rowing with 3 different types of heavy carry’s. Great conditioning + full body workout. Lots of grip work!

Wednesday: 20 min AMRAP with running, KB swings and Ball Slams. Oh by the way a 50 sit to stand buy in. No zippers on shorts ladies.

Thursday: High volume of Running with some Double Under’s at the front and back end of this workout. The middle is some gymnastic work with pullups and ring dips. You endurance peeps will LOVE this one.

Friday: Finishing out the week with some HIGH intensity work! Thrusters, Pullups and Rowing. Key is to transition efficiently and move with Speed!

Living Better Than Last Week!

The O-Board Says…

Memorial Murph
1 Mile Run
100 PullUps
200 PushUps
300 Squats
1 Mile Run

*We will scale accordingly*

Post by Chris; @cmoknows

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