March 24th- March 29th

Good morning! The Open is finally over! I have enjoyed getting together Saturday mornings and working out with everyone! It has been greta watching everyone succeed and perform to their limits! I know a lot of you have made progress since last year. I'm proud to have been a aprt of such a great group! We have an exciting MURPH challenge coming up! We are going to be hosting a MURPH competition style event on Monday, May 26th. We have a website set up for you to sign up. Kids heats as well. Each registration will include a t-shirt and meal ticket from a great food truck! Members of the gym... Reach out to Tyler or Jonathan for discount code! Registration is open at this link HERE We also have a slight change in schedule to make everyone aware of. Kristin Nuckles is coming in on Tuesday evenings starting on April 1st and will be doing Zumba. Zumba is not included in unlimited memberships. See Kristin for more details. This schedule change only affects Tuesday and no other class time. Here are the workouts of the week! Strength Monday- Snatch Tuesday- Shoulder Press Wednesday- Cleans Thursday- Deadlift Friday- Accessory Work Here's a breakdown of each day's workout with techniques for execution: ### **Monday: Conditioning & Gymnastics** **Workout:** 5 sets - **40 Single Unders (or 20 Double Unders)** – Jump rope technique. Single unders are basic jumps, while double unders require the rope to pass under twice per jump. - **4 Burpee Pull-Ups (or 2 Ring Muscle-Ups)** – Perform a burpee, jump up, and complete a pull-up. For muscle-ups, transition from a pull-up into a dip on the rings. - **Rest 1 min between sets.** - **Time Cap:** 1:30 per set. 🔹 **Technique Tips:** - Keep a smooth rhythm on jump rope. - Explosive jump for burpee pull-ups to reduce pulling effort. - Engage lats and core for muscle-ups. --- ### **Tuesday: Sprint & Rowing Intervals** **Workout:** 5 sets - **10 Shuttle Sprints (50 ft)** – Sprint back and forth quickly. - **10 Burpee Over Rower** – Drop into a burpee, then jump laterally over the rower. - **300m Row** – Maintain steady power on the rower. - **Rest 1:1 between sets.** - **Time Cap:** 3:30 per set. 🔹 **Technique Tips:** - Sprint efficiently with quick turns. - Stay low for burpee transitions. - Use strong leg drive on the rower. --- ### **Wednesday: Strength & Gymnastics Complex** **Workout:** **2 Sets:** **First Block:** - 2 Rounds - **5 Power Cleans (135/95)** – Explosive pull from the floor to shoulders. - **3 Wall Walks** – Controlled hand-walk up the wall. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** **Second Block:** - 2 Rounds - **5 Thrusters (115/80)** – Full squat into an overhead press. - **10 Toes to Bar** – Engage core, kip for efficiency. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** - **Time Cap:** 3:00 per set. 🔹 **Technique Tips:** - Fast elbows on power cleans. - Wall walks should be controlled with tight core. - Toes-to-bar: Use a strong kip to conserve energy. --- ### **Thursday: Aerobic Capacity** **Workout:** 25 minutes in **Zone 1** (easy pace). - **Every 5 min:** 30-sec **Farmer’s Carry** (2x50lb/35lb). 🔹 **Technique Tips:** - Keep breathing steady, maintain low intensity. - Farmer’s carry: Engage core, keep shoulders stable. --- ### **Friday: Jump Rope & Olympic Lifting** **Workout:** 10 sets - **25 Double Unders + 1 Power Clean & Jerk** - **Build weight over 10 sets.** - **No rest between sets.** 🔹 **Technique Tips:** - Relax shoulders and wrists for double unders. - Power clean: Drive from legs, fast turnover. - Jerk: Dip, drive, and lock out overhead. --- ### **Saturday: Partner Workout – Strength & Endurance** **Workout:** *In Teams of 2* – 5 Rounds - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Barbell Push Jerk** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Push Jerks. **After 5 rounds, immediately into:** - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Toes to Bar** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Toes to Bar. **Workout Cap:** **30 minutes** 🔹 **Technique Tips:** - **Push Jerk:** Use a strong dip and drive to lock out overhead efficiently. Keep your core tight. - **Toes to Bar:** Use a controlled kip swing to maintain rhythm. Engage the lats and core. - **Pacing:** The 200m run should be quick but controlled to allow for max effort on reps. This workout balances **cardio endurance** (running), **strength** (push jerk), and **gymnastics/core work** (toes to bar), making it a great total-body session!

After taking a week off we are finally back for another edition of the All Aboard! This article gives you some insight into the week ahead at our gym and other things going on.Thank you for taking the time to read! If you are not a member, reach out to us! We would love to hear from you and show you why we are the best gym around! This week is the last week for the Open workouts. They will be hosted Saturday at 7am and 10am. Show up and cheer everyone on as they go hard! The open is a lot of fun and pushes yourself and others to the limits and you can truly see the progress you have made. There is a intermediate/scaled competition at CrossFit Firepit in GSO in April. Same sex teams of three. We are sending 4 people to represent. Even if you don't want to compete, we would love to have a HUGE cheering section! Things are in the works for a big MURPH event this year. Plan to be here and get in on the action! Strength Monday- Clean Complex Tuesday- Snatch Complex Wednesday- Jerk Thursday- Friday-Front Squat Workouts Our theme this week is Lord of the Rings #### **Monday:** **Rowing & Strength Work** - **Workout:** 5 sets of 500m/450m rowing with 1-minute rest, followed by two strength sets of deadlifts and strict handstand push-ups. - **Strategy:** Maintain a consistent rowing pace to stay under the 2-minute cap while keeping energy reserves for strength work. For deadlifts, use controlled reps and avoid burning out early. Scale handstand push-ups if needed (pike push-ups or seated dumbbell presses). - **Tip:** Focus on bracing your core for deadlifts and efficient breathing during the row. #### **Tuesday:** **Grip & Engine Burner** - **Workout:** 3 sets of toes-to-bar and burpee box jump overs with a 1:1 rest. - **Strategy:** Break toes-to-bar early (e.g., 5-5 or 6-4) to avoid grip fatigue. Pace the burpee box jumps—stay smooth rather than sprinting. - **Tip:** Use a controlled kip for toes-to-bar and step down from the box to conserve energy. #### **Wednesday:** **EMOM Conditioning** - **Workout:** Three 6-minute EMOM blocks with wall balls, bike/row/run, double unders, and dumbbell snatches. - **Strategy:** Aim to finish each movement in 30 seconds to allow for a brief recovery. Scale reps if necessary to maintain intensity. - **Tip:** Keep breathing steady and controlled, especially in transitions. Use efficient movement mechanics to stay consistent. #### **Thursday:** **Zone 2 Recovery & Handstand Practice** - **Workout:** 5-minute steady-state row with handstand walk practice every 5 minutes. - **Strategy:** Stay in an easy, conversational pace on the rower (around 60-70% effort). For handstand practice, focus on controlled movement rather than speed. - **Tip:** Engage shoulders and keep hips stacked for better balance in the handstand. #### **Friday:** **Leg & Core Endurance Challenge** - **Workout:** A descending ladder of running, dumbbell squats, and toes-to-bar. - **Strategy:** Pace the runs to recover for the squats. Break up toes-to-bar early (sets of 5-10). Squats should be unbroken or minimal breaks. - **Tip:** Keep an upright torso during squats and breathe steadily during the runs. Smooth transitions will save time. We cannot wait to see everyone in the gym! #herewego