WOD

Hey!! How “fun” was Saturday’s Stairfest? I had a blast, and I’m glad that so many of you came and got weird with me 🙂 Big shout out to Tina for braving the tumpline, and for “MR. AMRAP” Stephen doing like 50 climbs. Yowza.

A few special things this month guys! The gym will be closed to honor Juneteenth on Thursday, June 19th. Special workout on the 18th. SWOLESTICE is Friday the 20th, be ready for the gun show 🙂 And Nic will be back from school this month, nice 🙂

Workouts:

Monday: Two Minutes of Each Filthy 50 Station For Max Reps: Box Jumps 24″/20″, Jumping Pull-ups, KB Swings 35/26, Walking Lunges, Knees-to-Elbows, Push Press 45/35, Back Extensions, Wall Ball shots 20/14, Burpees, Double Unders

Tuesday: Bench Press Max 5, also 8 Minutes for Max Rounds of 8 Push-Ups and 16 Ab Mat Sit-ups

Wednesday: 5 Rounds with a 1 Minute rest after each round of: 2 Bar Muscle-ups, 100m Run, 8 KB Swings 70/53

Thursday: Deadlifts Max 5

Friday: 4 Rounds for Time of: 50 Double Unders and 7 Hang Squat Snatches 135/95

Saturday: Team Workout! 90 Seconds Each Station, Plank, Row (HARD), Rest. 5 Rounds for the whole crew!

Murph was a success 🙂 You guys crushed! Stoked for Rahul he got under 50 minutes as Rx’d, and many others got good records. Tara was 5 minutes faster! Saturday is gonna be fun down at the Richmond Beach Stairs, come with weight vests, altitude masks, ankle weights, any and all of the above 🙂 Be there at 8am, we’ll be having a good interval blast, I’d budget 90 minutes with shenanigans, and then I’d make a plan to go get good protein somewhere afterwards!

Workouts:

Monday: Closed, thank you!

Tuesday: Sotts Press Max 5, Press Max 1

Wednesday: 30-20-10 For Time SDLHP 135/95, GHD Sit-up. 135 is really heavy for the SDLHP, but it should be kinda heavy or the GHDs will come really quickly.

Thursday: AMRAP 12 4 L-Pull-ups, 10ft. Handstand Walking, 35 Double Unders

Friday: Buddy Row Day! For Time: 2 Guys: 1000m/650m/200m/650m/1000m 2 Ladies: 700m/450m/200m/450m/700m – this is so awesome.

Saturday: Richmond Beach Stairs with Jesse! Bring all those who want to hike this summer 🙂 Seriously: if you have ankle weights, a weight vest, an altitude training mask, a backpack, big boots, a tumpline and a basket, a baby bjorn and some kids, BRING THEM! Extra heavy things that we can attach to your body are THE WAY for this workout. It’s gonna be awesome.

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