Memorial Day, that Monday (whichever it is coming up) we’ll be running only a few classes (to be announced) BUT it is a doozey and worth our best efforts. For the next few weeks, get your fitness up!! Get into the gym, go when it’s hot, get your reps, so you’re prepared to get deep into Murph and enjoy the workout and celebrate with your crew. Rock it!



LCF as Rx’d

20-min AMRAP:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)


Clean for Max 2


LCF as Rx’d

3 Rounds:
21 DB Snatches (R) (40/25)
7 L-Pull Ups
21 DB Snatches (L) (40/25)
7 L-Pull-ups”

Thursday: Coaches Choice 🙂

Option 1:
Row 750m
21 Strict Ring Dips
Row 1000
15 Strict Ring Dips
Row 1250m
9 Strict Ring Dips

Option 2:
Bike 1500m
12 Bar Muscle-Ups
Bike 2000m
9 Bar Muscle-ups
Bike 2500m
6 Bar Muscle-ups

Friday: Smash City. Get your legs over being sore!

4 Rounds for Time of 400m Run
50 Air Squats

Saturday: I think we’ll buddy up and your buddy will do their rounds during the 5 minutes rest period.

LCF as Rx’d

2 Rounds of
5 Front Squats (225/155)
18 Pull-ups

Rest 5 minutes

2 Rounds of
5 Cleans (225/155)
18 Toes-to-Bar Rest

5 Minutes

2 Rounds of
5 Push Jerks (225/155)
18 Hand-Release Push-ups