There will be no weightlifting tomorrow night due to the holiday weekend. Regular classes on Saturday and we will see you Monday for “Murph.” T-shirts have been delayed – but we will get them to you as soon as we received them!

Week of Memorial Day

Monday – 9 am only

No ROMWOD or Kids/Teens for the week

No 4:30pm class on Wednesday June 2nd

Open Gym for June will be the 6th and the 20th.

Workout of the Day

Strength

Back Squat for load:
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 5 reps @ 50%
#4: 3 reps @ 65%
#5: 3 reps @ 73%
#6: 3 reps @ 78% add 5-10# from Week 4 Day 2
#7: 3 reps @ 78%
#8: 3 reps @ 78%
#9: 3 reps @ 78%

Conditioning

3 Minute Tabata Squats
6 Rounds of 20 on/10 off
3 Minute Tabata Situps
6 Rounds of 20 on/10 off
3 Minute Tabata Pushups
6 Rounds of 20 on/10 off