Upcoming Events

SMR Clinic tomorrow Saturday, April 21 / 12pm – 1pm & 1pm – 2pm
$10 for 1 hour / $20 for full 2 hours

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

Strength / Skillwork

• Snatch Grip Deadlift
  3-3-3
  55-70-85%
• Snatch
  3-3-3-1-1-1-5
  3 Reps @ 60-70-80%
  1 Rep @ 90-95+ % PR
  5 Reps @ 60%

WOD

Chipper (15:00 Cap)

• 400m Run*
• 25 Burpees
• 25 MB Sit-ups
• 400m Run*
• 15 Left Arm KB Strict Press
• 15 Right Arm KB Strict Press
• 400m Run*
• 5 Strict HSPU
• 5 Bar Muscle-ups

*you may Row 500m instead

Rx+: 55/35# KB,
Rx: 35/25#

Elements

15:00 AMRAP

• 200m Run*
• 5 Burpees
• 5 Left arm DB Press, 30/20#
• 5 Right arm DB Press, 30/20#

*may row 250m