3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM On a 20-minute clock, complete AS MANY ROUNDS (&REPS) AS POSSIBLE (AMRAP) of the following: 10 WALL BALL SHOTS 20/25# 9 CALORIE ROW 10 WALKING LUNGES 3 CROW POSE TO HEADSTAND

8:30 am - Start your day with Tiffany & "Potato" with a soothing but challenging Movement and Mobility session 4:15 & 5:30 WOD - BELOW This is great practice for MEMORIAL DAY MURPH, which we will be doing MONDAY, May 25th - 5:30pm Cindy Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats

3 sessions today: 8:30 am 4:15 pm 5:30 pm Please TEXT 863-202-1919 to drop in. RATE: $17 For time: 30 KB swings 800-meter run 30 KB swings 800-meter run ♀ 40-lb kettlebell♂ 55-lb kettlebell

AGE 13 & UP - NON-MEMBERS WELCOME!! Join us for our 16th YEAR honoring LT. MICHAEL MURPHY Who Was Murph? Lieutenant Michael P. Murphy—aka “Murph”—was a U.S. Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. In an act of pure courage, Murph knowingly left cover, exposing himself to enemy fire to get a clear signal and call for help for his team. That decision cost him his life—but it also saved others. For his bravery, Murph was posthumousl

2 session times today: 4:15 & 5:30 pm 5 rounds for time of: SUMO DEADLIFT HIGH PULL 30-calorie BIKE -OR- 20 calorie ROW 20 sumo deadlift high pulls 15 knees-to-elbows ♀ 65-lb barbell♂ 95-lb barbell Stimulus and Strategy:Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading t