Monday, May 25th

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

ONLY ONE CLASS AT 9AM - Community workout, anyone is welcome!

Memorial Day “Murph”

“Murph”

For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Wearing Weighted Vest

Joe Kusnitz
Saturday & Sunday, May 23-24th

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

3 Rounds for Time:

21 Calorie Assault Bike,

15 Bar Facing Burpees,

9 Sumo Deadlift High-Pull 95/65#,

800 meter run

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Sunday

Sunday Funday @ 8am

New Haven Rugby Session/Open Gym @ 9am

Joe Kusnitz
Friday, May 22nd

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

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Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building Bliss:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Joe Kusnitz