Saturday, May 23, 2015

Reminder: Monday is Memorial Day and we will only be open from 8:00 a.m - 10:00 a.m.  As we have done in the previous 4 years, the workout will be "Murph".  This will not be an open gym.  Come prepared to complete one of the several versions of "Murph" we will have available for all levels.  

Join us this morning at 9:00 a.m. for a "Free" trial workout. 
Please arrive 10 minutes to meet the coaches!
Bring a friend for twice the fun!
Arm/Leg Swings
2 Rounds of:
250m Run
10 DB Straight-leg Deadlifts
20-50 DU’s

WOD
Conditioning
4 RFT of:
15 Deadlifts 185/123#
30 DU’s
400m Run
Rx+ = 225/153#, 50 DU’s

PMOD
With the remaining class time
work on skills or strength

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