Friday & The Weekend!
This weekend at the box!
1. Friday is our Final ‘Friday Murph Prep’ training.
If you haven’t even made it to any of these yet no fear…this is the perfect spot to jump in.
2. Our Sunday Skillz Class is all designed around efficiency tips & tricks for Memorial Day Murph!
Sunday 11am w/ Coach Dan – and it’s included in everyone’s membership.
3. Full Weekend Schedule!
ShredFrest – Sat 9am!
Partner/Team WOD – Sat 10am
Barbell Strength – Sat 11am
Energizer [Long WOD] – Sunday 10am
Skillz Class – Murph Edition – Sunday 11am
4. We currently have 9 of our ‘Spark Starter Packs’ left for the month of May!
Our Spark Starter Pack is 2 classes to get a quick start at the box for just $29.
Best of all if you or your buddy LOVES it we’ll apply the full price
of the Spark Starter Pack to any membership you choose!
Final Murph Prep!
A. 1 mile run for time!
[or 2k row for time]
B. In 10 min – find a;
10 rep max Back Squat
work up quickly then go for it!
C. 10 min AMRAP
5x Pull Ups
10x Push Ups
Fusion: 7:30am + 6:30pm
Murph Gone Bad
5 Rounds; 1 min per station
rest 1 min after all 4 stations are complete
1. 30 sec pull ups/ring rows then 30 sec push ups
4. Row for Cal