WOD

Ohh boy 🙂

Remember guys! We’re closed Monday the 26th, Murph will be on Sunday with a BBQ to go along with it. Two heats! Let’s run a like legit RX’d (reps and distance, vest still optional) heat at 11:30am, and a scaled heat at 12:30pm? BBQ to start at 1:30. Please bring your +1’s, kids are little mayhemish during the workout, but during the BBQ there’s plenty of food, and that’s great, bring camping chairs and all that! If you straight up can’t make the later heat, please come at the first heat even if you want to scale. I just want to budget enough time for those WHO WANT TO DO ALL THE WORK no matter what.

Murph is a huge workout guys, but it’s also easily scalable, reduce the reps, distance, and add things like knee push-ups into the mix, and you’re golden! Fear not, I’ve been running this workout for 18 years, and have run it a few more times that just on Memorial Day, (those poor unfortunate souls!), and scaling this workout is a cinch for shoulder stuff, knee stuff, back stuff, you name it. I gotchu 🙂

Sign up board for goodies and sides will be on the main boards in the gym, please jump in there and sign up for what we need. THANKS!!

For Planning: The gym’s also gonna be closed for another powerlifting meet May 31st. I’m proposing a gym-wide meet up at the Richmond beach stairs to go after them en masse, with all manner of insanity, to be posted next week 🙂 Hopefully 1) the weather agrees somewhat, and 2) you guys are up for a “breathtaking” challenge, that Steve and I used to train for our trek in Nepal a few years back. Needless to say: it worked 🙂

Workouts:

Monday: Clean and Jerk Max 2

Tuesday: “Kerrie” LCF Rx 10 Rounds for Time of: 100m Run, 5 Burpees, 5 Push-ups, 15 Hanging Knee Raises, 100m Run Rest 1 Minute, Wear a weight vest

Wednesday: 3 Rounds for time of: 300m Row, 21 KB Swings 53/36, 7 Ring Muscle-ups OR Buddy 1: Row + Swings while Buddy 2: Works muscle-up skills/strengths, rotate 3 times each.

Thursday: Overhead Squats Max 5

Friday: “Wood” LCF Rx 3 Rounds For Time, 400 meter Run, 10 Burpee Box Jumps (24/20 in), 10 Sumo-Deadlift High-Pulls (95/65 lb), 10 Thrusters (95/65 lb), 1 minute Rest

Saturday: CLOSED

Sunday: “Murph”: For Time: Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Air Squats, Run 1 Mile. Partition Reps as needed, wear a 20/14lb weight vest.

This week is gonna be rad. Reminders: Murph is Sunday the 25th, we’ll be closed Monday. The gym will handle the BBQ and meats and fizzy drinks, you guys are in charge of sides and desserts 🙂 Annie! 31st and 1st we’re having another powerlifting meet so we’ll be closed that Saturday (the 31st). What do you guys think about doing an off-site workout on the 31st? I think it’ll be sunny. My initial thoughts are Richmond Beach’s Stairs, loaded 🙂

And for anyone who’s stoked on it, Wednesday is the 43rd Anniversary of Conan the Barbarian being released in theaters.

Also, I really hate doing this, but it’s gotta be done again. We’ve got to increase your dues $10. Last time we did this was two years ago about this time. Our rental fee goes up each year in June, and often our growth just isn’t good enough to keep up. Frankly, I think you guys would rather keep the gyms culture the same and have your classes the way they are also. The handful of new clients we get is at a rate that keeps things rolling without too much disturbance in the flow of the training, and I think we all enjoy that too. Thanks for understanding, you guys are the best!

Thursday we’ll be doing our special workout to remember Nakba Day. We observe on May 15, it is a day of mourning and remembrance for Palestinians, marking the catastrophe (“al-Nakba”) of 1948 when over 700,000 native Palestinians were forcibly expelled from their homes during the creation of the state of Israel. It remembers the destruction of more than 500 Palestinian villages and the beginning of a painful exile that continues for millions of refugees and their descendants. Nakba Day is not just about history—it is about the ongoing struggle for justice, the right of return, and the preservation of Palestinian identity, land, and heritage in the face of continued occupation and displacement. Thanks for your support! Scaling is encouraged!!

Workouts:

Monday: 7 Rounds for Time of: 3 Strict Pull-ups, 2 Chest to Bar Pull-ups, 1 Bar Muscle-up, 12 Burpees to Touch the Pull-up Bar, Rest 2 minutes

Tuesday: Back Squat for Max 1

Wednesday: Special Strengths Day!

Thursday: “Nakba Day”: For Time: 974m Row, 5 Rounds of: 15 Hang Squat Cleans 75/55, 31 Ab-Mat Sit-ups, 70 Double Unders, then 974m Row to Finish

Friday: Dips for Max 5, Turkish Get-ups Max 3

Saturday: Teams of 2: Max Rounds in 4 minutes, rest 1 Minute, 4 Rounds: I go, you go: 4 Power Cleans 95/65, 14 Mountain Climbers, 4 V-Ups

Hey guys! Thursday is the longest workout I think I’ve ever written! Whoa.

For your planning you planning planners, MURPH workout and BBQ will be Sunday the 25th. We’ll close Monday the 26th to honor the holiday. Let’s do a two heat thang, with one heat GOING at 1:00pm and another GOING at 1:30pm, don’t fret about sign-ups and all that yet. There’ll be room. Remember the 1:30pm heat will have BBQ things happening while you’re finishing up, yay 🙂

We’ll also be closed for another Powerlifting meet May 31 and June 1st. Waaay out there. Let’s do a gym hike or something on the Saturday! Ideas?

Workouts:

Monday: “Bull” LCF as Rx’d 2 Rounds For Time of 75 Double-Unders, 21 Overhead Squats (135/95 lb), 21 Pull-Ups, 800m Run

Tuesday: Press Max 3, -then- 100 Rep Test with Empty Bar

Wednesday 100th WOD of the year!: 5 Rounds with Rest: 20 GHD Sit-ups, 20 KB Swings 53/36, Row 20 Calories Rest 4 Minutes

Thursday: 1 Right Handed BB/DB/KB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 18 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 15 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 12 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 9 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 6 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 3 “Roving Push-ups”

Friday: Hang Squat Snatch Max 1

Saturday: Teams of 3: Accumulate Max Time Holding the Pull-up Bar in 20 minutes like this: Buddy 1 and Buddy 2 Work at the same time: Buddy 1: 12 Deadlifts 225/165, Buddy 2: Ski 12 Cals, or Bike 12 Cals -then- Buddy 3 Can Hold for as long as possible, then rotate stations.

Hey guys! Thanks for last Saturday, I hope some of you had fun watching Mel among others crush it! Big week this week! Drag races are awesome 🙂

Workouts:
Monday: Drag Races: 25 KB Swings 53/36 400m Run, rest plenty 5 rounds.

Tuesday: 1 Bar Muscle-up, 1 Chest to Bar Pull-up, 1 Chin over Bar Pull-up, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes

Wednesday: Clean and Jerk Max 5

Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95

Friday: 3 Rounds for Time: Wear a Vest: 50 Double Unders, 15 Burpees, 400m Run

Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135

***NOTICE: Gym is gonna be closed Saturday, we’re hosting a powerlifting competition! Drop by if you want to see the really strong people do really strong things!***

I hope it’s sunny and nice nice this week! Remember guys, Deadlifts should be trained and part of that training is doing them with enough weight to get stronger without messing anything up 🙂 Friendly advice: to listen to your coaches, they see you move, and can’t hear your ego yelling at you!!

Workouts:

Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups

Tuesday: Dip for 1 RM and Annie

Wednesday: Deadlift Max 3

Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Walks

Friday: Pull-up Max 1, Full GHD Run Down

Saturday: Closed. Do 10 sets of 10 push-ups!

Hey guys! We made it! Finishing touches to be completed tonight, more jobs were added, and some were not completed, you know how it goes when you get into something and then things morph and grow and shift 🙂 It’s all good. Guys, I put the paper towels actually in the dispenser, ladies, the paper towels in the men’s have been outside for like a year I think. HA!

Big thanks again though it always feels great to get things nice nice if only for a week or so once each year. I hope you all had great trips, and are brimming with sunburns and stories. Anyone do the home workouts?

Workouts:

Monday: Every 4 Minutes for 28 Minutes: 5 Front Squats 275/185, 10 Box Jumps 30/24, 15 Push-Ups

Tuesday: 3 Rounds for Time: 400 meter Run, 15 Hang Clean and Jerk 95/65, 12 Knees to Elbows, 9 Burpees

Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ Hollow Rocks / Air Squats

Thursday: Max Rounds and Reps in 12 Minutes of: 200m Run, 3 Bar Muscle-ups

Friday: Military Press x5, and Bent Over Rows, Barbell or DB is OK sets to get strong.

Saturday: Teams of 3: Max Rounds in 15 Minutes “Waterfall” 12/9 Calorie Row, 18 Deadlifts 185/135, Buddy three has to hang on a pull-up bar for the others to be able to work. Can’t rotate until each station has completed it’s work