WEDNESDAY 04/30/2025

YOGA TONIGHT AT 6:30 PM!

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

This is a version of the infamous “Midline March.” It’s all about midline stamina, overhead stability, and gymnastics control. It's a slower, more controlled piece designed to challenge movement quality under fatigue. Expect it to feel like a steady grind, not a sprint.Athletes need to be smart about not coming out hot and blowing up. Dial in the pacing and see how the combos affect one another to understand when to stop and rest. Be strategic and purposeful about resting and breathing to sustain a consistent work effort.

GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.

Single Arm Overhead Walking DB Lunge: Athletes should use a weight they can confidently hold overhead for at least a 50-foot lunge. For athletes who do not have overhead stability, allow them to bring the dumbbell to the shoulder and lunge. That is fine if you want to set it up like the open and use a 25ft section. Switch arms as needed and ensure athletes don't go the whole distance on one arm. The goal should be non-stop movement while only resting to switch arms.

Handstand Walk: Athletes should handstand walk if they can consistently demonstrate controlled, forward momentum while on their hands. The goal should be 25ft unbroken sections. When upside down, legs should be together and toes pointed to ensure maximum control. The weight should shift at the hips from hand to hand to allow athletes to pick up their hands for the next step. The athlete’s body weight should be in the mid-hand (across the upper palm), and athletes should focus on “rolling” the weight towards the fingertips with each step to maintain forward momentum. Lastly, athletes should breathe while upside down rather than taking shallow breaths or holding their breath. If an athlete comes down three times within a 25ft section, instruct them to finish the remaining distance with a bear crawl. If an athlete cannot handstand, they should wall walk, seal walk for the same distance, or bear crawl for double the distance

‍METCON:

Midline March

Freedom (RX'd)

3 Rounds:

30 GHDs (Or V-Ups)

100ft Single Arm Overhead Walking Lunge (50/35)

50ft Handstand Walk (Or 5 Wall Walks)

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Independence

3 Rounds:

25 GHDs + 6in Riser (Or V-Ups)

100ft Single Arm Overhead Walking Lunge (35/25)

25ft Handstand Walk (Or 3 Wall Walks)

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Liberty

3 Rounds:

30 Sit Ups

100ft Single Dumbbell Walking Lunge (light)

50ft Bear Crawl

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ACCESSORY:

Mayhem Mini-Pump – Core

2 rounds:

10 Alt. V-Ups + V-Up

-rest 30 seconds-

10 Deficit Sumo DB or KB Deadlift @ moderate weight

-rest 30 seconds-

15 Kettlebell Side Bend (each side)

-rest 30 seconds-

:30 sec Side Plank (Left)

:30 sec Side Plank (Right)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Rest 2 minutes between rounds