Friday - 5/27/16

Quick reminder that this upcoming Monday is Memorial Day, we're mixing things up a bit this year and we will be completing Murph as our Memorial Day workout. That's right Murph is coming early this year which means 4th of July is a W I L D C A R D Hero Workout this year. 

Since Monday is a holiday we will be running a modified schedule for the day with a 9:00 & 10:30 class. There will be a 7:00am uncoached session for anyone that needs to get the workout done earlier and we just ask for a heads up if you're planning on attending the 7:00.


  • 9:00am & 10:30am Class
  • 7:00am - Must contact us in advance

Workout of the Day

Barbell Lunge

  • 2-2-2-2-2
  • 2 = 2 on Each Leg, 4 Total

Minutes at Each Station for Total Reps (Score = Total Reps)

  • Overhead Walking Lunges (45/25 lbs)
  • 1 Minute Rest
  • Wall Ball (20/14 lbs)
  • 1 Minute Rest
  • Burpee to Target


Colleen showing good form on her dumbbell rows.

Brian showing a great receiving position on his push jerks.

Welcome back Adam! 

I'm sure it's not the most comfortable lift she's ever done but Annette (+1) showing great extension on clean.