Thursday 5/12/16

Thursday 5/12/16

Many thanks for all the kind words yesterday. 

Enter to Win: An unlimited membership or a free month. 5 burpees = 1 name in the box. You can do up to 50 burpees to get 10 entries. We’re paying you to do burpees. Why would you not?? You have until 7 pm tonight to enter. And don’t worry TRIBE, a few burpees won’t keep from passing the Mendoza Line. 

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Deadlifts & Donuts: Join us Saturday for a workout and Doughnut Dollies. We’ll have gluten free available (apparently the kids can’t even tell), coffee and mimosas. Because donuts taste better on your anniversary. Please sign up for Saturday’s class so we know how much to order. Go do that now!

Memorial Day: The Murph Challenge. 10 am. You can join the nationwide challenge and get the sweet shirt here


Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

5 x
1/1 Turkish Getups

Levels 2-4

5 – 5 – 5+
Bench Press (60-70-80%) Add 5# to each work set from last week .

Levels 0/1

5 x 8
Kettlebell Floor Press R/L (always 2 kbs)


20 Minutes AMRAP

2 Muscle Ups
4 Handstand Push-ups 
4/4 Kettlebell Snatches

L4 – 32/24
L3 – 24/18, sub 4 pull-ups+4 dips for  muscle ups 

Levels 0-2

5 Pull-ups 
10 Push Presses
15 Box Jumps

L2 – double KB push press
L0/1 – ring rows if necessary, single KB push press ok also 

Log your workout results on Beyond the Whiteboard. Want an account? Make your request to Our workouts are posted daily so you can digitally track your progress.