Monday, May 27 2019
8:30am and 9:30am Classes Only!
June 7th - Ladies Night with Coaches Cassi and Abby!
Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?
June 8th - Bro Sesh with Coach Eddie!
Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.
Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!
7 Rounds for time:
Run 400 meters
29 Back squats (135lbs/95lbs)
*weight comes from the floor
“First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.” (Crossfit.com)
Coaches Note: This workout, by design, is tough in terms of stimulus and volume. Regardless of where we are in our fitness journey, there will be a modification to get us where we need to be, today! All we ask is to please be realistic about our current fitness level and follow the coach’s direction. Lastly, if we spent the holiday weekend at the beach, sipping Mai-tai’s and not getting much rest, today is definitely not the day to try and push beyond our current level of fitness. Yes, today is a little bit more challenging of a workout in terms of length, but it is also just another another class, and we will, as always, ensure everyone stays safe, gets better at a component of their fitness, and has fun!
1. If you’re not sure where you’d be in the levels below or have a current physical limitation of any type, still come in! We’ll be scaling the workout on the spot for you and have about 10 more ways to get you a great workout today - just like every other class!
2. RX: must have completed Murph RX in under 40 minutes and have a 1 Rep Max (1RM) back squat 2.5x higher than the RX weights
3. 5 rounds at 29 reps, scaled weight: must have completed Murph RX in under 50 minutes and have a 1RM back squat 1.5x higher than the RX weights
4. 5 rounds at 14 reps, scaled weight (that will be assigned in class) and, if needed, distance on runs (200 meters): This is for athletes that: (A) Do not know their 1 RM back squat or any other heavy loading numbers for their back squat (B) Have a 1 RM back squat between the RX weights and 1.5 times higher than them (C) Have never completed a hero workout and/or (D) Have less than 6 months experience (E) Have not yet built up their metabolic capacity for the total running distance.
Anyone wishing to do this as a team of two can do so as a team of two under the same guidelines as above and partition the repetitions and run distances as needed!