Wednesday May 23

May 22nd, 2018

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
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.


Strength / Skillwork

Shoulder Press
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?


Teams of 3, Switch every 10 Calories
Athelte 1: Bike
Athlete 2: S2O
Athlete 3: Rest
Score = S2O Reps x Transitions off the bike

Rx+: Ring Dip, 155/105# BB
Rx: Blue Banded Dips, 115/75#


8 Rounds of:

  • 5 Ab Wheel Roll-outs
  • 10 Jumping Pull-ups
  • 15 Air Squats