Wednesday, May 23

This Monday is Memorial Day and we have just one class Monday morning at 8:30 am for Murph! We will run one big heat of the workout. If you want to do Murph in a weight vest, please bring your own.

In June we are hosting the BIRTHFIT Postpartum Series. This is a four-week series to help new mom's begin training again.

Here's the description from BIRTHFIT Grand Rapids:

Now that you've brought a baby into the world, it's time to rehab your body, mind, and soul. This series is designed for women who are cleared for exercise following childbirth or for those looking to establish solid core and pelvic floor function. In this eight-session group training series, you will:

  • honor your postpartum body,

  • establish a solid core foundation,

  • wake up your posterior chain,

  • and enhance your posture through safe, effective functional movements that transfer into everyday life tasks.

Come prepared to move, sweat, and connect with other new moms.

Non-mobile babies welcome.

Please check out the BIRTHFIT Grand Rapids website for more information and to get registered!

This class will take place in the new gym space from 7-8 pm on Tuesday and Thursday nights from June 5 to June 28. This means the new gym space will not be available for extra work during that time.

Workout for Wednesday, May 23
Pause Back Squats
10X1 @ 65% to 75%
*Squat to bottom depth using stretch reflex,
Pause 1 inch above bottom for 2 seconds,
Drive straight up from pause, no bouncing.

For Time:
Calorie Bike
Back Squats (135/95)
Box Jumps (24/20)
*Squats are Working from the Floor


CrossFit 616