FRIDAY 05/02/2025

We are entering another awesome week of opportunities to get stronger today than yesterday. Monday kicks things off with a Murph Prep-style workout without the pulling, which we’ll make up for later in the week. Tuesday’s workout is the big finale, pushing athletes to dig deep and move like their life depends on it. Midline March takes over Wednesday, so be sure to scale and adjust depending on each athlete’s fitness and skill level. Thursday brings Heavy Isabel — a serious challenge without being back-breaking — and Friday features a workout inspired by Christian Quiros Rojas, our Member Appreciation Week winner! Saturday wraps it all up with a fun partner triplet of running, lunging, and heavy power cleans, plus some awesome Strength/Accessory pieces throughout the week like 20-Rep Back Squats, Gymnastic Ring Dips, Mini Pump Core, Squat Snatch/Snatch Push Press work, and a Max Rep Bench Press Burnout.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes are performing a max set on bench press and then resting 1:00. During their rest, they will drop the weight down on their bars by 50%. As soon as the rest is completed, they will perform their “Burn Out Set.” Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and ending over the shoulders again. Athletes should use a spotter.

This workout is inspired by Christian Quiros Rojas who won a programming day during Member Appreciation Week! This a classic sprint style workout including running, slamball twists, KBS, and box jumps.

Kettlebell Swings: Use a moderate weight kettlebell that allows you to complete at least 10 swings unbroken. Make sure to focus on your breathing: exhale as you swing the kettlebell up and inhale before swinging it back down. This will help you stay stable and improve your rhythm. If you're having trouble with the swing's form, try adjusting the kettlebell's position slightly back towards your hips. If needed, you can also use a lighter kettlebell or switch to one-handed swings, alternating hands each round.

Box Jumps: The prescribed height for this movement should be manageable yet challenging, allowing athletes to consistently perform multiple reps with good form. Cue athletes to focus on their breathing throughout the jump (exhaling at takeoff and inhaling upon landing) to enhance stability and control. Demonstrate the technique of swinging the arms back slightly before the jump to generate momentum and improve timing. For those who may need modifications, consider lowering the box height or alternating between step-ups and box jumps to accommodate varying levels of fitness and ability.

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 6:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

METCON:

Christian

Freedom (RX'd)

12:00 AMRAP

200m Run

20 Russian Twists with Slam-ball (20/10)

20 Kettlebell Swings (53/35)

20 Box Jumps (24/20)

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Independence

12:00 AMRAP

200m Run

15 Russian Twists with Slam-ball (20/10)

15 Kettlebell Swings (53/35)

20 Box Step Ups (24/20)

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Liberty

12:00 AMRAP

200m Run

20 Russian Twists

20 Kettlebell Swings (Light)

20 Box Step Ups