Grab your Calendars, we have a lot of events coming up for the 😎 Summer 😎
05.06 Pure Strength begins, John will be programming and coaching this class. Read more -> yesterday’s blog.
05.07 Level 1/2 Test @ 6:30 p.m.
05.11 Basic Barbell @ 10:30 a.m. – 12:30 p.m. Use the code MEMBER50 for your discount.
05.17 Friday Night Drinks @ 8 p.m., Location: Two Birds Taphouse
05.27 Memorial Day Murph @ 9:30 a.m.
06.03 Kids Fitness Camp begins – (If interested, go here -> select “Training” -> Kids Camp options are at the bottom).

I thought this was kind of cool. Enjoy your Thursday!

Warmup
0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 30:00
Movement Practice/Workout Prep

Conditioning
30:00 – 60:00

“Bifurcate Merging”

30 Minutes AMRAP
Alternate exercises with partner with only one person working at a time – A does Burpee Box Jump, B does push-ups, A goes for the run, etc.

If there is an uneven number of people or you have to do the workout by yourself for some reason, follow the order that you would if you had a partner (i.e., skip every other exercise) and rest 30-60 seconds between exercises.

Levels 2-4

6 Burpee Box Jumps
12 Hand Release Push-ups
100 yd Run (to the first telephone pole towards Sessions street)
12 Pull-ups
36 Double Unders
12 Thrusters
20 yd Bear Crawl (one length of the turf – must evenly distribute weight over all four limbs)

L4 – 105/75
L3 – 95/65, 15 double unders if you can’t string them together
L2 – as below or, use 75/55 barbell, 100 single unders

Level 1

5 Burpee Box Jumps
10 Push-ups
100 yd Run
10 Ring Rows AND 10 Butterfly Situps
100 Single Unders (50 Jumping Jacks)
5/5 Single Arm Thrusters
20 yd Bear Crawl