Hydrate and stay cool while temps rise!
STAY COOL WHILE TEMPS ARE HOT!
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- DRINK YOUR WATER. We all know the merits of good hydration (see all Murph posts if you have not yet bought in), but when temps rise it becomes mission critical to drink at least your body weight (in ounces) of water per day. Just do it!
- KEEP COOL. Temps will rise in the gym, but we have industrial exhaust fans designed to pull air across the space to keep it cool. Please keep the garage door opened to only 2 or 3 feet as that is the optimal height to pull the most air from front to back.
- USE A COLD TOWEL: Use those towels to cool off after the WOD as always, but make sure to limit your usage to one per class as we want to ensure EVERYONE can enjoy the sweet scent of post-WOD towels!
- COME EARLY. If you’ve ever wanted to check out a morning class, this could be your week! Get in before the day heats up and chill out with the early birds!
SPRING NUTRITION CHALLENGE SURVEY
For those athletes that joined us for our Spring Nutrition Challenge we are looking for some feedback to further improve these types of challenges. This survey should only take 5 minutes and will help us continue to strive for our goal to be the best gym for you and your fellow athletes. Thank you in advance.
WOD
400 M Row
12 Power Cleans
15 Slam Balls
Rest 1 Min
5 Ronds
Fitness: 95/65
Performance: 135/95
Open: 155/105 (Sub 12 push jerks for 15 slam balls)
Coach’s Tip: The slam balls with help keep the heart rate up and develop some good core strength for the fitness and performance track, with a barbell sub for the Open track.
Their clocks must be 11 hours off. Ravi and Aaron, two our our am regulars, hit an evening class last week to crush some press PRs!
