This week at the gym!
Ready for next week?
EVENTS 🔥
• NEW CLASS ALERT 🚨
Our NEW Parent focused evening class is starting soon!
A fun, supportive class designed for busy parents wanting to train, move and feel better. Click here
MURPH – May 3rd - Bring snacks and drinks we will have a JD onsite for the after party! Click here
• Bring Your Friend WOD (1st Thursday) Click here
BIRTHDAYS 🎉
Monday - Elijah Flanagan
Wednesday - Tracy Dickenson
Thursday - Richard van Ommen
Saturday - Beth James
Wear the birthday vest 😈
REMINDER
Book your classes.
Show up.
Get better.
OTHERS:
Have a look at our Movement Library for mobility and movement information!
Barbell Club is on Wednesday & Saturday this week
We are closed for classes May 25th.
WORKOUT OF THE DAY:
MONDAY – (BUILD&SWEAT) Today we have a bar complex consisting of a pullover & pull-up followed by a workout for time of single arm thrusters and kipping pull-ups
TUESDAY – (GRIND&SPRINT) Today with have 4 windows to complete max reps of burpees, snatches & deadlifts. Oh and each window has a cash in of 100 du!
WEDNESDAY –(HYROX STYLE) Can you get this work done in the Time Cap. Don’t stop moving chip away at these 9 stations, a mixture between heavy and light resistance
THURSDAY – (BUILD&GRIND) Today we are continuing with the zombie squat progression from the other week. Followed by intervals of bench press and max box jump overs
FRIDAY – (CHALKFIT) Today’s workout we have 4 stations of 100 reps for 2 rounds to be completed with a partner in the time cap. Oh and you have a 400m run to be completed together ,,,, after every station!!
SATURDAY – (BENCHMARK) Murph
SUNDAY – (SWEAT & GRIND) Run and Row