Tuesday WOD – 051518

There is no “cleanse” or “21 day fix” that is going to magically get you the results you are after. Real, lasting improvements in your health, fitness and body composition take TIME!

You have 30 pounds you want to lose? It’s going to take TIME! How long did it take to gain those 30 pounds? A year? 2 years? Expect it to take that long to lose the weight.

Make a commitment to your health, a real commitment, and do not waiver from that commitment for an entire year and you will be AMAZED at the results.

Don’t know where to start? Throw away all of the processed food in your cabinets. Then, hire us to teach you how to move well and build strength over a lifetime. (We can give you some advice on what to eat also, now that your cabinets are empty.)

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A. Front Squat @21X0: 5×5

B. 5 Rounds for time:
20 Wallballs 14/10
20 Calorie Row
Rest 2:00

Fitness
A. Front Squat @21X0: 5×5

B. 5 Rounds for time:
20 Wallballs 20/14
20 Calorie Row
Rest 2:00

Performance
A. 3 Pos Clean: Build to tough set

B. Front Squat @21X0: 5×5

C. 5 Rounds for time:
20 Wallballs 30/20
20 Calorie Row
Rest 2:00

D. Cossack Squat: 3×10 /leg

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