Congratulations to our May on-ramp graduates Meghan (Sarah), Rebecca, Jen, Marion, Courtney, Chris, Bob (not pictured), and Bob (not pictured). Please welcome them to our community as they begin regular classes!
ANNOUNCEMENT: Our 7th Annual running and honoring of “Murph” this Monday (5/25 Memorial Day) will have heats starting at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup, stretch, etc.. Don’t forget to wear your Red, White and Blue!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x KB Deadlifts (24/16)
5 x SDLHP
5 x KB Swings
III. Mobility
Impact/Focus: Deadlift 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Deadlift.
Deadlift 1-1-1-1-1
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“Midline Recon”
3 rounds for total points of
Walking Lunges (24/16)
Sledgehammer Strikes (Alt L/R)
Sumo Deadlift High Pull (24/16)
Russian Twists
Notes: In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.
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