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5/15/21 Metcon (Time) Partner WOD 5 Rounds: 50/36 Cal Bike 16 Hang Cleans 10 Push Jerks 40 Star Fish Sit-ups (10 per leg for each partner) ADV RX 155/105 RX 135/95

5/14/21 Up Coming Events this month: Pre "Murph" Pool Party with corn-hole, volleyball, badminton, Sunday May 30th 1pm until….. at Shannon’s house. All are welcome! Monday May 31st We will Honor the men and women in the military with our annual "Murph" workout…… BBQ to follow and congratulating Eli on his next chapter with his

5/13/21 Metcon Metcon (AMRAP – Reps) Cash In 400m Run 5 minute Bike 5 minute Row 8 Bicep Curls 45/35 35 Situps 4 minute Bike 4 minute Row 8 Bicep Curls 45/35 35 Sit-ups 3 minute Bike 3 minute Row 8 Bicep Curls 35 Sit-ups Cash-out 400m Run Empty Barbell Total Calories

5/12/21 Metcon Metcon (Time) 50 Wallballs (20/14) 12 Deadlifts 185/135 12 Lateral Burpees 35 Wallballs (20/14) 9 Deadlifts 225/155 9 lateral burpees 20 Wallballs (20/14) 6 Deadlifts 275/185 6 LaterL Burpees

5/11/21 Women’s group at Angie’s tonight 7:30 chapters 5&6

5/10/21 Our annual Murph workout and BBQ is just around the corner Monday May 31st. This year our BBQ will have a little added celebration for Eli Joy’s engagement. FYI we would like to pass around a little donation box to help them start the next chapter. Weightlifting Back Squat (6-6-3-2) 1×6 67% 1×6 76%

5/8/21 Metcon Metcon (AMRAP – Reps) 6 Rounds Min 1: 40 DU Min 2: 5 Cleans (135/95) Min 3: 15/12 Cal Row Min 4: Rest Min 5: 10 V-Ups Total reps and RX if you are able to do all the reps every round and weight.

5/7/21 Metcon Metcon (Time) 10 Rounds 3 Ring MU 6 Front Squats (155/105) Rounds 1-5 (200m Run) Rounds 6-10 (12/9 Cal Bike) RX: Bar MU Scale MU with: 3 Hang Clean and Jerks

5/6/21 Metcon Metcon (Time) 2,000m Row 100 Cal Bike Break it down in any order

5/5/21 No Scultp or MoFlow this Sunday! Metcon Metcon (Time) 3 Rounds of 10/7 Cal Bike 10 C2B 10 Thrusters Directly into….. 3 Rounds of 10 Thrusters 10 C2B 200m Run ADV RX 115/85 RX 95/65 Core work Metcon 3 Rounds 1:00 Front Plank 10 Hollow Rocks 10 Side crunches each side 10 Alternating V-ups