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Murph on Monday at 0900
May 25, 2017
MURPH IS MONDAY, MARCH 29 AT 9AM. WE WILL NOT HAVE OTHER CLASSES THAT DAY. WE WOULD LIKE TO HOST A POTLUCK FOLLOWING THE WORKOUT, SO PLEASE BRING SOMETHING TO SHARE. THE BBQ WILL BE AVAILABLE SHOULD YOU NEED TO GRILL YOUR ITEM.
REMEMBER ANYONE CAN COME. YOU CAN SCALE AS NEEDED. DO IT WITH A PARTNER, DO HALF OF IT, WEAR A VEST OR DON'T. RUN A MILE OR HALF A MILE, THEN DO CINDY FOR 20 MINUTES AND RUN AGAIN. WHATEVER YOU ARE MOST COMFORTABLE WITH.
i WILL OPEN THE GYM AT 8:15AM TO ALLOW TIME TO MOBILIZE AND GET WARM. WE WILL GROUP TOGETHER AND GO OVER THE WORKOUT AT 0900 AND START SHORTLY THEREAFTER.
Our next On Ramp begins Tuesday 5/30 and is three sessions long -
**ALL AT 5:30PM**
On Ramp is $100 per person and covers your first months dues when you sign a membership agreement.
Email Lauren at LJosephCFS@gmail.com to reserve your spot.
WOD for 5/26/2017
2 Minutes of Deadlifts
2 Minutes of Back Squats
2 Minutes of Shoulder to Overhead
The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends the workout with 2 minutes of Shoulder to Overhead. The athlete’s score is the total number of REPs completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times.
YOU MAY USE A RACK FROM THE BACK SQUAT. YOU MAY NOT USE A RACK FOR THE SHOULDER TO OVERHEAD.
DUE TO SQUAT RACKS; THERE MAY BE HEATS FOR THIS WORKOUT.