*REMINDER*

WE ARE CLOSED MEMORIAL DAY!

WE ARE DOING “MURPH” AT THE SURPRISE CITY PARK! COME OUT AND JOIN US!!!!

http://www.623strong.com/


Category: Uncategorized

“Murph”
1 Mile Run
100 Pullups…
200 Pushups
300 Squats
1 Mile Run

Come out and do it with us at Surprise City Park!

If you haven’t signed up it’s not too late!

Check in begins at 4:30am. Waves all morning!

http://www.623strong.com/


Category: Uncategorized

EMOM 15
1 Snatch Grip Deadlift
1 Snatch Grip Hi Pull
1 Power Snatch


Category: Uncategorized

Each round for time:

400m Run
21 KB Swings (53/35)

-Rest 4 Minutes

500M Row
15 Burpees

-Rest 4 Minutes

400m Run
21 KB Swings

-Rest 4 Minutes

500M Row
15 Burpees


Category: Uncategorized

10-20-30-40-50-40-30-20-10
Sit up’s
Double Under’s


Category: Uncategorized

24-21-18-15-12-9-6-3
Sumo deadlift high pull
Strict shoulder press


Category: Uncategorized

For Time:
800 meter run
-then-
10 rounds of
5 pull ups
10 push ups
15 squats
-then-
800 meter run


Category: Uncategorized

Deadlift
2 reps @35% of 1rm
2 reps @45%
2 reps @55%
2 reps @65%
2 reps @75%
2 reps @85%
2 reps @95%


Category: Uncategorized

2 rounds – each round will have it’s own time
1000 meter row
25 burpees
50 double unders (or 100 singles)

**We will be closing after the 9:30 am class is finished today – There will be no open gym so our coaches can attend the AZ State weightlifting championship with our athletes**


Category: Uncategorized

10 Rounds For Time:
5 Strict Handstand Pushups
5 One Arm Rows Per Arm
15 V-ups


Category: Uncategorized
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