We will have one class at 9 AM and it will be a community workout. All are welcome. Current members, past members, family, friends……..everyone. There will be several options in doing the workout, including an outdoor option and a partner option.

“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats

Memorial Day = Murph. We will have one class (at the gym) on Monday morning at 9 AM and it will be a community workout. All are welcome. Current members, past members, family, friends……..everyone. There will be several options in doing the workout, including an outdoor option and a partner option. We will also have a special guest coach on Monday. Our very own Auri Lopez will be leading the workout!

A.

Every 2 minutes, for 10 minutes of:
Strict Press
Set 1 - 5 reps @ 70%
Set 2 - 4 reps @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 75%

B.

Complete as many rounds and reps as possible in 12 minutes of:
9 Dumbbell Burpee Deadlifts (50/35 lb DBs)
12 Dumbbell Box Step-Overs (24"/20")
15 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 16 minutes:
Halting Clean Deadlift + Hang Clean + Clean

B.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups/Ring Rows
16 Kettlebell Swings

Five rounds for time of:
50 Calories of Rowing
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Alternating Single-Arm Devils Press (50/35 lbs - 5/5 each arm)

Time Cap = 40 Minutes

A.

Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 8 reps @ 75%
*Set 5 - 8 reps @ 75%
*Set 6 - 8 rep @ 75%
Rest 2-3 minutes between sets.

B.

For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer's Carry (heavy!)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer's Carry
400 Meter Run

A.

Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
15 Pull-Ups
10 Burpee Box Jump-Overs (24"/20")

Spicy Saturday 🔥🔥

Teams of 2
30 synchro deadlifts (185/125 lbs)
30 synchro bar-facing burpees
400-m run 
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

Share the work, run is together 

20 thrusters (75/55 lbs)
20 pull-ups
400-m run
30  thrusters
30 pull-ups
400-m run
40 thrusters
40 pull-ups
400-m run

A.
Every 2 minutes, for 12 minutes:
Deadlift + Clean + Hang Clean

B.

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Overhead Carry (KBs or DBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows

A.
Every 2 minutes, for 12 minutes:
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

A.
Every 2 minutes, for 18 minutes:
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

B.
Two sets for times of:
Row 800/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest

A.
Every 2 minutes, for 16 minutes:
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)

B.
For time:
1000/800 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run

A.

Take 20 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%

B.

Every 2 minutes, for 24 minutes:
Interval 1: 30/20 Calorie Row
Interval 2: 8-10 Burpee Box Jump-Overs (24/20″) + 6-8 Strict Pull-Ups
Interval 3: 60 Double-Unders + 12 Dumbbell Reverse Lunges (50/35 lbs)

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

A.
Every 2 minutes, for 6 minutes:
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)

A.
“1RM Clean”
Take 20 minutes to build to today’s 1-RM Clean

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)

Every 8 minutes, for 40 minutes for times:
400 Meter Run
12 Chest-to-Bar Pull-Ups
12 Dumbbell Box Step-Overs (50/35 lbs; 20″)
400 Meter Run

A.
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk

B.
Every 6 minutes, for 18 minutes for times:
500 Meter Row
10 Strict Handstand Push-Ups or L-Seated Presses
20 Toes to Bar or Hanging Leg Raises
30 Push-Ups

Spicy Saturday 🔥

4 Rounds:

4 DB Manmakers 50/35

20 Toes 2 Bar (Sit-ups)

40’ DB Front Rack Lunge

Rest 3 minutes

For Time:

21-15-9

Pull-ups

DB Front Squats

40’ DB Bear Crawl (after each round)

A.

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B.

Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Every minute, on the minute, for 30 minutes for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil's Press
Minute 5: Rest