Friday & The Weekend! April 10-12

Friday & The Weekend! April 10-12

Friday & The Weekend! April 10-12

Full schedule at the box this weekend!

1. Murph Prep is ON for Friday! 

Our upcoming Gym-Wide-Challenge is no easy task…but that’s why we’re here…

2. Row Like a MoFo is ON for Sunday at 11am. 

Spend an hour with our resident rowing Coach & expert Jeff as he helps you look

a lot less like you’re rowing on the Fish Game and a lot more like you’re at the Crash-B’s!

3. Saturday Schedule in full effect –

9am AC/DC – work on structural lifting & get all sexy for summer.

10am team/partner WOD. Have some fun getting sweaty with a buddy. No not like that…well whatever.

11a Barbell Strength – get strong throw barbells around be a total badass.

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Friday’s Training;

Fitness/Performance/Sport

A. Back Squat; work up to a heavy set in 15 min;
F; x5 reps; 30×0
P/S: Work up to a heavy set of 3 reps;

B. 15 min AMRAP
200m run; then unbroken sets of;
max rep Kipping pull up +
max rep push up
F; Jumping Pull Up/Ring Row
P; Kipping pull up/push ups
S; CtB Pull Ups/Ring Push Ups
Fusion; 7:30am/6:30pm is back ON! 
One set every 3 min for 30min
Run 200m
Max Rep Pull Ups/Ring Rows
Max Rep Push Ups/Ring Push Ups