MONDAY 04/28/2025

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

Today, we are testing your hard work on the back squat as our Be Better focus for the month of April. We are also halfway through out Back Squat Strength Cycle, so testing our 1 RM so we can have an accuarate weight moving forward for the rest of the cycle.

Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate (75%) and only pushed if it doesn’t affect the athlete's ability to perform the burpees. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 2:30.

Push-Ups: Pacing is crucial when it comes to push-ups. Athletes need to be mindful of their heart rates while ensuring a steady flow of movement. The goal is to maintain proper form and technique throughout the exercise. Athletes should focus on engaging their core and keeping their body in a straight line from head to heels as they lower themselves down and push back up. It’s important to emphasize the quality of each rep rather than rushing through the sets.

Single Dumbbell Squat: The weight selected should be light so that athletes can complete all sets unbroken. This exercise is performed with one dumbbell. Hands must remain in contact with the dumbbell in some form at all times. The dumbbell can be held anyway as long as it does not assist with the squat. Breathe through each rep, reach full extension/depth, and keep moving.

STRENGTH:

Back Squat

1 Rep Max

Build to a 1 Rep Max Back Squat in 15 minutes

METCON:

Event 1

Freedom (RX'd)

3 rounds

400m Run

40 Push-Ups

40 Single Dumbbell Squats (50/35)

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Independence

3 rounds

400m Run

30 Push-Ups

40 Single Dumbbell Squats (35/25)

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Liberty

3 rounds

300m Run

20 Bar Push-Ups

30 Single Dumbbell Squats (light)