(910) 579-9348

MEMORIAL DAY MONDAY

Screenshot

MEMORIAL DAY MURPH – The hero WOD that stands as a testament to the enduring legacy of US NAVY SEAL Lt. Michael Murphy who died heroically in the line of duty in Afghanistan on June 28th, 2005. MURPH was introduced as a CrossFit Hero workout on August 18th, 2005 and has become a long-standing tradition observed by CrossFit and a broader global community

Doors open at 730am (time to get your body ready) Briefing Starts at 8am. If you are too late to get warmed up and be on time for the briefing you will be asked to start later than the official start time. Warm up is very important.

Comments Disabled| |

Saturday WOD 5/25/24

Saturday WOD 830AM – CLOSED SUNDAY – Monday MURPH at 8am.

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

Comments Disabled| |

Friday WOD 5/24/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Comments Disabled| |

Thursday WOD 5/23/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Comments Disabled| |

Wednesday WOD 5/22/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

Strength:
5×10 Heavy DB DL
 Metcon:
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box

Strength:
5×10 Heavy DB DL
 Metcon:
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box

Strength:
5×10 Heavy DB DL
 Metcon:
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box

Comments Disabled| |

Tuesday WOD 5/21/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Prep for the Clean and Jerk 1st
then…
 Metcon:
4 Rounds
10 DB Good Mornings @ moderate weight
8 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Single Leg Calf Raise @ moderate weight
-Rest 2 min between rounds-
then…
In 15:00
1 mile Run (2000/1750 Row if you have to row)
-in the remaining time, build to Heavy Single Clean and Jerk

Prep for the Clean and Jerk 1st
then…
 Metcon:
4 Rounds
10 DB Good Mornings @ moderate weight
8 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Single Leg Calf Raise @ moderate weight
-Rest 2 min between rounds-
then…
In 15:00
1 mile Run (2000/1750 Row if you have to row)
-in the remaining time, build to Heavy Single Clean and Jerk

Prep for the Clean and Jerk 1st
then…
 Metcon:
4 Rounds
10 DB Good Mornings @ moderate weight
8 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Single Leg Calf Raise @ moderate weight
-Rest 2 min between rounds-
then…
In 15:00
1 mile Run (2000/1750 Row if you have to row)
-in the remaining time, build to Heavy Single Clean and Jerk

Comments Disabled| |