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Good morning! It looks like we can finally dry out for a little bit so no better time to begin to sweat a little more. We had a great turnout for our 1st annual MURPH competition. Everyone did a fantastic job and put in a lot of grit and hard work to remember those that we lost for our freedom. Huge thank you to Erica Peoples for offering free muscle tune-ups to our athletes and to Wandering Waffle for the great food! Thank you to everyone that helped make the event possible! We are going to be moving forward with planning the power lifting meet scheduled for September 20th. Be on the lookout for more information. Here is the workouts of the week ### **Monday: Back Squat + “Lincoln”** **Strength (E2MOM)** Progressive back squat volume and intensity, finishing heavy at 85%+. **Metcon – “Lincoln”** 15 rounds of a light barbell complex (clean, lunge, thruster), followed by 30 burpees, then repeat the complex. **Tips:** * **Back Squats:** Use early sets to dial in form. Control the tempo and brace well. The final sets should be tough but not grindy. * **Lincoln:** Break it mentally into sections (first 15 rounds, burpees, final 15 rounds). Use the barbell weight you can cycle smoothly. Aim to stay unbroken or quick singles. --- ### **Tuesday: Clean Pull + Clean + “Patriot”** **Strength:** Build technical consistency off clean percentages with speed and precision under fatigue. **Metcon – “Patriot”** Interval-style AMRAPs: GHDs/abmat sit-ups, deadlifts, then max handstand walk or bear crawl. **Tips:** * **Lifting:** Focus on bar path and timing. Don’t rush the clean; keep it snappy under fatigue. * **Patriot:** Push pace on sit-ups and deadlifts to give yourself more time on the handstand walk. Stay consistent across sets. Use tape markers for bear crawl distance. --- ### **Wednesday: Snatch Complex + “John Adams”** **Strength:** Technical barbell work with a focus on pulling strength and position under the bar. **Metcon – “John Adams”** Two 7-min calorie battles alternating between Assault Bike and Row. **Tips:** * **Snatch Work:** Commit to solid pauses. This builds positional strength. Stay focused on bar control. * **Metcon:** Sprint the first 40/30 cals—this sets the tone. Use a steady pace for the remainder. Mental toughness matters here. --- ### **Thursday: Gymnastics EMOM + Metcon** **Skill EMOMs:** Wall-facing HSPU variants and Toes-to-Bar or scaling. **Metcon:** Sandbag carry, shuttle sprints, and box jump overs every 3 min for 5 rounds. **Tips:** * **Skill:** Choose the version that challenges but allows clean reps. Wall-facing HSPU builds strength and control. * **Metcon:** Transitions matter. Move fast but stay efficient. Keep the sandbag tight to the chest. Use a two-foot takeoff for box jump overs to save time. --- ### **Friday: Push Jerk + “Forrest”** **Strength:** Moderate-to-heavy jerks for power and form. **Metcon – “Forrest”** Two long grinders separated by 5-min rest: squats, jump rope, shoulder work, thrusters, and rowing. **Tips:** * **Jerks:** Work on a strong dip and drive. Punch the bar overhead and reset each rep if needed. * **Forrest:** Break reps smartly (e.g., 8-7, 40-35). Stay calm on the rope. Breathe during transitions. Row hard at the end to close each set strong. --- ### **Saturday: “Valor”** **AMRAP 12:** Rowing, handstand walks (or scaled pike shoulder taps), DB box step-overs, and repeat. **Tips:** * Stay smooth on the rower—don’t burn out. * Handstand walk: mark distance clearly, focus on body tension. * Box step-overs: control each rep, especially with dumbbells. Don't rush transitions between movements. We look forward to seeing everyone in the gym this week! #here we go

Here’s your **full weekly workout summary** for *Murph Week*, including **daily breakdowns** with **coaching tips and tricks** to help your members crush each session: --- ### **Monday – Murph** **Workout:** For Time: * 1-Mile Run * 100 Pull-ups * 200 Push-ups * 300 Air Squats * 1-Mile Run *Rx: Wear a 20/14 lb vest* **Tips & Tricks:** * **Partition the reps** (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 squats). * Pace the **first run**—you’ll need gas in the tank. * **Break push-ups early** to avoid burnout. * Use a vest only if you’ve trained with one. --- ### **Tuesday – Active Recovery Row** **Workout:** Progressive row intervals from short/moderate to long distance: * 125 → 250 → 375 → 500 → 2,000m → 2,000m → Two 500m hard efforts *Rest periods vary* **Tips & Tricks:** * Treat this as **active recovery**, not a race. * Use this day to **focus on form**: drive through legs, finish with arms. * Use **heart rate or breathing** as pacing guides. * For 500m sprints: go hard but maintain form. --- ### **Wednesday – McConaughey + Back Squats** **Strength:** Back Squat E2MOM x 5 3 reps @75% of 1RM **Workout (Cap: 15 Min):** 3 Rounds: * 20 GHD Sit-ups (or 32 Abmat) * 50ft DB OH Lunge (50/35) * 25ft Handstand Walk (scale: bear crawl) **Tips & Tricks:** * In the WOD, break the **sit-ups and lunges** to stay steady. * Use the **non-dominant arm first** on lunges to conserve energy. * For HSW: use consistent kick-ups or sub for bear crawl with tension. --- ### **Thursday – Mayhem Gymnastics + Snatch EMOM** **Gymnastics:** 2 rounds of: * Max Dead Hang * Max Strict Toes-to-Bar * Max Unbroken Kipping Toes-to-Bar *Scaled: V-ups + Kipping Knee Raises* **Weightlifting:** EMOM x 9 1 Snatch @ 65% → 70% → 75% (3 sets each) **Tips & Tricks:** * **Grip fatigue is real**—use straps for snatches after gymnastics. * Focus on **position, not load** in gymnastics; keep reps clean. * Snatch: treat early sets as technique primers for heavier reps. --- ### **Friday – The Wedding Planner + Clean & Jerk** **Workout (Cap: 13 Min):** * 27-21-15-9 DB Thrusters (40/25) * 12-9-6-3 Strict Pull-ups *Scaled: lighter DBs + banded pull-ups* **Strength:** EMOM x 9 1 Clean & Jerk at 65% → 70% → 75% **Tips & Tricks:** * **Thrusters add up fast**—go with manageable sets (e.g., 9-9-9). * Keep elbows high on the squat and drive hard overhead. * Pull-ups: stay strict or scale smart to preserve form. * Clean & Jerk: focus on clean positions under fatigue. --- ### **Saturday – Failure to Launch (Partner WOD)** **Workout:** * **At 0:00:** 10 rounds each of 10/7 cal Assault Bike * **At 12:00:** 5 rounds each of 30 Wall Balls (20/14) *Scaling: 8/5 cal + 20 Wall Balls* **Accessory:** E2MOM x 3 10 Double DB Bent Over Row @ 6/10 RPE **Tips & Tricks:** * Communicate with your partner—**smooth transitions** are key. * Assault bike: short bursts with solid recovery strategy. * Wall balls: keep chest tall and find a rhythm—**breathe on every rep**. * Rows: squeeze shoulder blades, avoid momentum. --- Would you like this turned into a blog or printout for your gym?

Good morning! It is going to be another beautiful week in Reidsville NC! Here is some announcements and things to remember. First, MURPH is still open for sign-ups. Shirts have been ordered and will be here in time for the event. It is going to be a lot of fun and we enjoy suffering together to remember. We are going have Erica available for massages for before and after. Go support her business and see how good a stretch will feel. We also have a food truck coming for the event. "Wandering Waffle" will be here serving up delicious chicken and waffles and desserts. Every ticket receives a meal voucher good for the most expensive thing on the menu. Even if someone doesn't want to complete MURPH, they can still come and spectate and enjoy some good food. Second, We are looking at hosting a mock powerlifting meet this fall. For those who don't know what a power lifting meet is, A powerlifting meet is a competitive event where athletes test their strength in three main lifts: the squat , bench press , and deadlift . Each lifter gets three attempts at each lift, and the best successful attempt in each is added together for a total score. Athletes compete in weight classes and sometimes age categories, and winners are determined by the highest total within their division. Meets follow strict rules for technique and judging to ensure fairness and safety. This will not be a sanctioned event but will be a good competition to test your strength. Be on the lookout for more information. The keypad sign-in has been giving several people issues so let me go over it. You will need to press pad once to turn it on then press your 4 digit code and then #. Once you do that you may have to push door in slightly to release the lock. You will hear it click and then just pull door open. Door handle does nothing for opening the door. Enough of that! Let's get right to the main event! The workouts of the week. ### **Monday – “Ricky Bobby”** **Workout:** 4 Sets (every 10 minutes): * 400m Run * 2 Rounds: 10 Pull-ups, 20 Push-ups, 30 Air Squats * 400m Run *Cap: 8:30 per set* **Scaling Option:** 300m run + 7-14-21 bodyweight reps. **Tips:** * Treat this like interval training—go hard each set, then recover. * Keep transitions tight, and break push-ups early to stay consistent. * Pull-ups: use a band or ring rows if needed, but keep quality high. --- ### **Tuesday – “Talladega Nights”** **Workout:** 8 x 4-minute AMRAPs * 30/24 Cal Machine * Max Burpees in time remaining *Rest 1:00 between sets* **Scaling Option:** 25/20 Cal Machine + Max Burpees **Tips:** * Sprint through calories; the quicker you finish, the more burpee time you get. * Maintain good burpee pace—step down/up if needed to reduce fatigue over sets. * Record burpees per set to track drop-off or improvement. --- ### **Wednesday – “Cal Naughton Jr.”** **Workout:** 2 Sets of: 3 Rounds * 4 Squat Snatch (115/80) * 3 Bar Muscle-ups *Rest 5 minutes between sets* *Cap: 6 minutes per set* **Scaling Option:** 95/65 snatch + 4 Burpee Pull-ups or 2 BMUs **Lifting:** Snatch Pull + Power Snatch 1x2 **Tips:** * Warm up snatch positions thoroughly. Keep the bar close and use your legs. * Break up muscle-ups or burpees early to keep movement clean. * Save a little gas for the second set—it’ll creep up faster than you think. --- ### **Thursday – “Mayhem Gymnastics” + Lifting** **Lifting:** * *Back Squat 1x2 (Heavy)* * *Jerk Complex (Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split) x4* Focus is refining jerk mechanics. **Gymnastics (2 Rounds):** * Min 1: Max Unbroken Handstand Hold * Min 3: Max Strict HSPU * Min 5: Max Unbroken Kipping HSPU *Score = total HSPUs* **Scaled Option:** * Handstand variation + push-ups + box HSPUs or pike push-ups **Tips:** * Don’t rush the hold—maximize efficiency by staying tight. * Break strict HSPUs before form breaks. * Use the Jerk complex to feel positioning and balance, not just load. --- ### **Friday – “If You Ain’t First, You’re Last”** **Workout:** For Time (Cap: 12 min): * 10 Clean & Jerks (155/105) * 60 Wall Balls (20/14) * 10 Clean & Jerks **Scaled Option:** * 15 C\&Js @ 135/95, 50 Wall Balls, 15 C\&Js **Lifting:** *Clean Pull + Power Clean 1x2* **Tips:** * Singles on C\&Js are fine—just reset fast. * Wall Balls: take strategic breaks (e.g., 20-20-20 or 25-15-10-10). * Keep your grip relaxed and save your legs for the final barbell set. --- ### **Saturday – “Shake and Bake!”** **Partner Workout (Cap: 30 min):** * 5 Rounds: * Partner 1: 25 DB Deadlifts * Partner 2: 25 DB Deadlifts * *Together:* 200m Run * Partner 1: 100m Farmer Carry * Partner 2: 100m Farmer Carry *Rx: 50/35; Scaled: 40/25* **Tips:** * Keep deadlift form tight—hips back, core braced. * Coordinate running pace and transitions with your partner. * Farmers Carry: focus on grip and posture—switch hands halfway if needed. Let's have a great week! #herewego

Good morning and Happy Mothers Day to all of our mothers in and outside of the gym! We all wouldn't be here without them. Murph sign-up is still open and will remain open until Sunday the day before Memorial Day. T-shirt sales have been closed. Order will be placed tomorrow. We have plenty of space left if anyone you know wants to sign-up. This event is to make some money and be able to purchase new stuff for the gym! There will be a food truck on site and event ticket includes a meal ticket for the food truck. Our very own Val Sapp competed in a power lifting competition yesterday and won 1st place in her division!! We are super proud of Val and all of the hard work she put in preparing. Val and I have been talking about hosting a mock power lifting competition at the gym (not sanctioned) in the fall. This will be a lot of fun for everyone and if you have any questions about the competition or how things go, reach out to Val. I know she will be happy to share. We have a great week ahead so let's go ahead and get to it... ### **Monday – “Born to Run”** **Workout:** Three 7-minute AMRAPs (3-min rest between): 1. 200m Run + 10 Strict Pull-ups 2. 200m Run + 15 Push-ups 3. 200m Run + 25 Air Squats *Rx: Weighted vest (20/14 lb)* **Lifting:** *Back Squat E2MOM:* Progression from 5 to a heavy single. Start at \~65% 1RM. **Tips:** * Maintain consistent pacing on runs—don’t blow up early. * Use strict pull-up bands early if form breaks. * For squats, focus on bracing and smooth bar path as load increases. --- ### **Tuesday – “Asbury Park”** **Workout:** Every 5 min x 5 sets: * 30/24 Cal Bike * 30/24 Cal Row (Scaled: 25/20 each) **Strength:** *Dumbbell Bench Press + Deficit Push-ups* **Tips:** * Bike pace: consistent RPM above 60; row at steady power strokes. * For DB bench: keep reps controlled, avoid bouncing. * Deficit push-ups: keep midline tight to avoid sagging. --- ### **Wednesday – “Glory Days”** **Lifting:** *Clean & Jerk EMOM* 5 sets @72–75%, then 5 sets @77–80% **Workout (Cap: 15 min):** 36 TTB → 24 Power Snatches (95/65) → 12 Bar Muscle-ups *Penalty: 36 DUs every time you break a movement* (Scaled: 27/18/9 + 27 DUs per break) **Tips:** * Big sets early, then break proactively to avoid unnecessary DU penalties. * Keep snatches snappy with bar close. * Bar MUs: warm up transitions well; sub to chest-to-bars or jumping MUs if needed. --- ### **Thursday – “Cardio + Sandbag”** **Cardio:** 2x 10-minute intervals of hard effort Run/Row/Bike *Rest 5 min between* **Sandbag Work:** E4MOM x 3: * 50ft Carry → 5 (1 DL + 1 Squat) → 50ft Carry @RPE 7–9 **Tips:** * Choose one cardio mode and push past comfort zones—goal is sustained effort. * Sandbag: brace and breathe. Avoid collapsing posture during carries or squats. --- ### **Friday – “New Jersey”** **Lifting:** *Snatch EMOM:* 5 sets @72–75%, then 5 sets @77–80% **Workout:** 5 waves (start every 3 mins): * 10 Chest-to-Bar * 4 x 50ft Shuttle Runs * Descending OHS (from 15 to 3 reps, ascending weight) **Tips:** * Keep OHS snappy—widen grip and stabilize overhead. * Chest-to-bars: kip efficiently; sub to pull-ups or bands with good form. * Aim to finish each wave under 2:30 cap. --- ### **Saturday – “Thunder Road”** **Team AMRAP 20:** Partner 1 completes full round, then switch: * 10 Push-ups * 10 DB Snatches (R) * 10 TTB * 10 DB Snatches (L) **Tips:** * Switch every round to allow recovery—move fast when it’s your turn. * DB Snatch: drive from hips, don’t muscle it. * TTB: break early if needed, aim for consistent rhythm. Let's have a great week at Lucky City Wellness! **If you read this, we are offering 3 free classes to someone who is interested!**

Good morning! It is a cool Sunday morning and I hope everyone had a great week! We have a few new things to chat about so let's get started. First, we have a new Point of Sale system for drinks. It is located on the iPad. It will be permanently mounted at the fridge. It has two options, one if you are a member and one if you are not. This will allow you the member or guest to purchase drinks on your own. Do not use the sheet anymore. It will be removed. If you have any issues, please ask the coach or reach out to Erin or Jonathan. This is the final weekend to purchase tickets to MURPH and get a t-shirt. After Monday May 5th, you can purchase tickets but it will not include a t-shirt. Also included in the ticket is a meal voucher for the food truck. The food truck is called "The Wandering Waffle". Check them out on social media. We are very excited to have them coming to our event. Share this with everyone! IMPORTANT*** The sheet on the whiteboard is NOT the sign-up sheet for the event. You must sign up using the QR code located on the flyer. If there are any questions about MURPH, reach out to Tyler or Jonathan. Lets get right to the workouts of the week Here’s a quick summary of each day’s workout and lifting, along with tips to help athletes get the most out of the week: --- ### **Monday – “Dignan”** **Metcon:** Two 10-minute AMRAPs with a 5-minute rest between. Sprint the first half of AMRAP 1 and steady out. Flip the pacing for AMRAP 2. Movements: Hang Power Snatch, Lateral Burpees Over Bar, Toes to Bar, Wall Balls. **Lifting:** *High Hang Power Snatch + Drop Snatch* E3MOM x 4 @ light RPE (5/10) **Tips:** * Focus on crisp bar path and hip extension in the snatch. * In AMRAPs, stick to unbroken sets early on, then manage rest during burpees. * Stay controlled on the toes to bar – avoid rushing and blowing up your core. --- ### **Tuesday – “Mr. Fox”** **Metcon:** Two rounds for time. High heart rate stimulus with a mix of rowing, burpee pull-ups, and cleans (first round: power cleans, second round: squat cleans). Cap: 15 min. **Lifting:** *Complex of Jerks* 1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk E3MOM x 4 sets @ 5/10 RPE **Tips:** * Stay steady on the row – don’t burn out early. * Clean reps should be sharp and efficient; don’t muscle them. * Focus on technique during the jerk complex—drill footwork and vertical drive. --- ### **Wednesday – “In The Hole”** **Lifting:** *In The Hole Front Squats* 5 reps E3MOM x 5 @ 70–75% Start from the bottom of the squat using blocks or a low rack. **Conditioning – “Zissou”** Row + Bike interval sets. Push hard but aim to repeat consistent effort. **Tips:** * The squats are a mental grind. Keep your core tight and drive through the heels. * During intervals, focus on breathing control—fast but sustainable effort. * Track your split times to ensure consistency across rounds. --- ### **Thursday – Clean/Lunge/Jerk Conditioning** **Workout:** Every 1:30 x 7 Rounds * 3 Hang Power Cleans * 2 Front Rack Lunges * 1 Push Jerk Followed by max shuttle runs/bike/row in remainder of time. Rest 1:30 between rounds. **Tips:** * Choose a load that is heavy but allows for unbroken, technically sound barbell work. * Use breathing techniques during cardio to recover while still moving. * Alternate cardio options weekly to prevent burnout and train different energy systems. ### **Friday – “Royal Tenenbaum”** **Workout:** Three repeated sets "For Time" (each capped at 5 minutes): * **7-5-3** Kipping HSPU *(or 2x Push Press)* + **1-1-1** Rope Climb *(or modified options)* * Rest 3 min * **5-3-1** Strict HSPU *(or 2x Strict Press)* + **1-1-1** Rope Climb * Rest 3 min * Repeat first round again (7-5-3 Kipping HSPU + Rope Climb) **Lifting:** *Overhead Squat Complex* Every 90 sec x 8 rounds: * 1 Power Snatch * 2 Overhead Squats **Tips:** * Pace each HSPU set to avoid burnout; quick singles may be better than large sets. * For subs, focus on quality movement—no sloppy push presses or banded pull-ups. * On rope climbs, use legs effectively to save arms. * In the OHS complex, stabilize through the core and keep the bar stacked over midfoot. --- ### **Saturday – “Rushmore Academy”** **Partner WOD (For Time):** * 800m Run (together) * 50 DB Push Presses (50/35, split) * 400m Run (together) * 40 DB Push Presses * 200m Run (together) * 15 DB Push Presses **Tips:** * Keep a steady but quick pace on runs; communicate and push each other. * Use quick transitions on push presses—2–3 reps per partner before switching. * Keep hips and core engaged on push presses to avoid over-fatiguing shoulders. It is going to be another great week at Lucky City Wellness! See you in the gym!

Good morning and happy Easter! We have hit warmer weather and we hope everyone is taking advatage of it and getting outside and maybe doing some walking or running or just sitting and enjoying. Its is going to be a grreat week at Lucky CIty Wellness and we cannot wait to see everyone in the gym this week! Tuesday evening at 5:30 we have Zumba!! Coach Kristin is back and going to be throwing down some serious dance moves to get the blood flowing and the sweat pouring! She does a great job leading the class and if you haven't tried it out, you need to! Dont forget to sign up for the 1st annual MURPH competition on May 26th. Remember, registration includes a t-shirt and a meal ticket for the food truck. We have the Wandering Waffle out of Stokesdale coming to cook up some great food to help re-fuel after a great workout! Check them out on instagram if you have time. Let's get right to it. Here are the workouts for the week ahead! ### **Monday – Anakin** **Workout:** 3 sets: - 3 min AMRAP: 30 Double Unders + 10 Toes to Bar - 1 min rest - 3 min AMRAP: 30 Double Unders + 10 Burpee Pull-Ups - 1 min rest between full sets **Scaling:** - 21 Double Unders or 32 Singles - 7 Toes to Bar / 7 Burpee Pull-Ups **Tips:** - Focus on rhythm in double unders; efficiency wins here. - Keep toes to bar tight—initiate from lats. - Burpee pull-ups: jump high to reduce pull-up effort. --- ### **Tuesday – Kylo Ren + Back Squat** **Strength:** Back Squat E2MOM – RPE based Wave loading pattern (5-4-3-2-3-4-5) Focus on bar speed and control. **Metcon:** 25 Snatch (155/105) 50 Box Jump Overs 100 Wall Balls (20/14) **Cap:** 16 min **Scale:** Lighter snatch (135/95), 35 box jump overs, 70 wall balls **Tips:** - Power snatches: quick reset and stay tight. - Breathe and pace through wall balls. - Box jump overs: efficient turn-around reduces fatigue. --- ### **Wednesday – Darth Maul** **Workout:** 4 rounds (1 round every 5 min): - 20/16 Cal Row - 15/12 Cal Bike - 10 Shuttle Runs (50ft) **Cap per set:** 4:00 **Scaling:** - Lower cals and shuttle reps as shown **Strength:** Clean DL + Power Clean + Push Press E2MOM Build from 55% to 70+% of clean **Tips:** - Use legs in row/bike to conserve grip. - Explode out of shuttle turns. - On barbell: controlled pull to mid-thigh, aggressive drive on power cleans. --- ### **Thursday – Press & Core** **Workout Options:** Rotating between: - 50 Alternating DB Shoulder Press - 30 Toes to Bar *or* 50 Weighted Sit-Ups 3 rounds, 2 min rest between pieces **Men:** 40–50# | **Women:** 25–35# **Sub:** Alternating KB Press **Strength Superset (E3MOM):** DB Bench + Strict Pull-Ups (RPE 5→9) **Tips:** - Keep hips tucked under pressing DBs. - Stay strict and engaged on pull-ups—avoid kipping. - Core: hollow position on T2B/sit-ups for max benefit. --- ### **Friday – Jango Fett** **Workout:** 5 Sets (1:1 work/rest) - 250m Row - 40 Abmat Sit-Ups or 25 GHD - 10 Strict HSPU **Cap per set:** 3:45 **Scale:** Shorter row, fewer sit-ups, 4 wall walks **Snatch Work:** - Build to heavy single or 73–75% 1RM - Then, 3 singles at that weight **Tips:** - Efficient sit-up pacing: don’t redline. - Break HSPU early to avoid burnout. - Snatch: strong pull and punch under the bar. --- ### **Saturday – Partner Workout** **Goal:** Accumulate 50 Bar Muscle-Ups (25 for individuals) **Format:** AMRAP 2 min: - 8 Synchro DB Front Squats (2x50/35) - 16 DB Deadlifts (split) - Max Bar MU (or Burpee Pull-Ups) 1 min rest between rounds **Cap:** 20 min or 7 rounds **Tips:** - Synchronize squats smoothly—set breathing pace. - Deadlifts: stay braced, especially when fatigued. - Bar MU: kip big, and use fast turnover. Scale to burpee pull-ups for volume and intensity. We look forward to seeing everyone in the gym this week! #herewego

Good morning! Sorry for not having the weekly blog post for the last couple of weeks. Having a newborn, career, and a business are tough to juggle. Something our moms and dads know all too well. Thank you for your patience! Don't forget to sign up for free MURPH challenge in the gym. This will help you get ready for MURPH competition coming up in May. Sign-up in the gym at the whiteboard. MURPH competition is open for registrations. Scan QR code in the gym to sign-up. Registration before May 9th will get you a t-shirt and every registration will get a meal voucher for the food truck. Our food truck is Wandering Waffle from Stokedale NC. Chicken and Waffles!! Yummy!! This Tuesday, Kristin is out of town and we don't want you to miss a workout, so we are offering a free Burn and Sculpt class April 15th at 5:30pm for all Zumba clients. Sign-up HERE Lets get right to the week ahead! Start your week with a spicy combo of jump rope and gymnastic movements! You’ll complete two rounds of 2-minute AMRAPs, beginning each with 70 Double Unders (or 140 Singles), then using the remaining time to hit Max Wall Walks in the first AMRAP and Max Toes-to-Bar in the second. Rest 2 minutes between AMRAPs and between sets. Scaled options include Wall Walk modifications, Knees to Elbows, or Knee Raises. This workout will test your engine, core, and coordination! We’re building on Monday’s momentum with a high-skill, high-intensity effort! You’ll tackle two rounds of 2-minute AMRAPs, each starting with 70 Double Unders (or 140 Singles), followed by Max Wall Walks in round one and Max Toes-to-Bar in round two. Rest 2 minutes between each AMRAP and between sets. Scaled options include modified Wall Walks, Knees to Elbows, or Knee Raises. This workout dials up your heart rate while challenging your midline and movement control. This one’s all about intensity and control under fatigue. You’ve got 4 sets for time, each including a calorie push on the Echo Bike (15/12), 9 Overhead Squats at 135/95 (or 12 reps at a lighter 115/80), and 4 Ring Muscle-Ups (or 6 Burpee Pull-Ups as a modification). Each set has a 2:30 time cap, with a 1:1 rest between rounds. Scaled athletes will hit 12/9 Echo calories, 9 Overhead Squats at 115/80, and 4 Burpee Pull-Ups per set. This workout blends cardio, barbell stamina, and gymnastics skill—so pace smart and push hard! A grind-style chipper that challenges grip, core, and pulling strength. You’ll move through 5 Seated Legless Rope Climbs, followed by 30 V-Ups, and finish with 15 L-Sit Rope Pull-Ups. Complete each movement in full before progressing to the next—no rounds, just steady effort. Scaled athletes can sub in 5 regular Rope Climbs or 10 Rope Pulls to Stand, 30 Modified Alternating Leg V-Ups, and 15 Chin-Ups. This one’s all about body control and upper-body stamina—dig in and stay smooth! Time to lift! This session is all about high-rep strength under fatigue, alternating between Jerks and Front Squats across four descending weight intervals. You’ll perform 1-minute AMRAPs at each weight, starting heavy and tapering down: Jerks first, then after a 4-minute rest, repeat the same structure with Front Squats. Focus on clean movement and max reps at each weight. Prescribed weights start at 245/165 and descend by 20 lbs per set. Scaled athletes will begin at 155/105 and drop to 95/65. This workout builds serious barbell stamina and mental grit—pace smart and push the reps! Grab a partner and get ready to grind through 10 rounds each, alternating work in this team-style chipper. Every round includes 2 Rope Climbs (or 6 Strict Pull-Ups), 3 Heavy Deadlifts at 315/205, and 5 Shuttle Runs (50ft each). While one partner works, the other rests—so push hard during your turn. Scaled version includes 1 Rope Climb (or 3 Strict Pull-Ups), 2 Deadlifts at 315/205 (or 3 at 275/185), and 4 Shuttle Runs. This one’s a full-body effort, testing strength, grip, and conditioning—perfect for that weekend warrior vibe! It is going to be great week at Lucky City Wellness! We look forward to seeing everyone in the gym! #herewego

Good morning! I cannot believe it is almost April. We have had an amazing year so far and we have a lot more to come this year. Zumba class will begin April 1st and be only on Tuesday night at 5:30. Kristin will be the coach and she is very passionate and knowledgeable! If you are anyone would be interested, reach out to her or Jonathan. Our 1st annual MURPH competition is open for registration. We have Kids heat at 8am and two heats after that. Prizes for placing in the competition and a local food truck serving up chicken and waffles and sweet treats! Dont wait to sign-up! T-shirts available until May 9th and each registration receives a meal ticket. SIGN-UP today! Here is the workouts for the week Strength Monday- Snatch Tuesday- Bench Press Wednesday- Cleans Thursday Friday Saturday Workouts Monday – Barbell & Burpee Conditioning Workout: 2 Rounds 12 Power Snatch (95/65) 12 Bar Facing Burpees 💡 Rest 3 minutes 2 Rounds 10 Overhead Squats (115/80) 10 Burpee Box Jump Overs (24/20) 💡 Rest 3 minutes 2 Rounds 8 Squat Snatch (135/95) 10 Burpee Box Jump Overs (24/20) Technique Tips: ✅ Power Snatch: Keep the bar close, drive through your legs, and punch under the bar. ✅ Overhead Squat: Engage your core, keep weight centered, and ensure full depth. ✅ Squat Snatch: Pull under aggressively, keep elbows high, and receive in a solid squat. ✅ Burpee Box Jump Overs: Stay low on the landing, use a soft knee bend, and control breathing. Tuesday – Skill & Strength Focus Workout: 6 Sets 50 Double Unders 12 Dumbbell Floor Press (2x50/35) 2 Legless Rope Climbs (or 3 Rope Climbs or 9 Strict Pull-ups) 💡 Rest 1:1 between sets Technique Tips: ✅ Double Unders: Keep hands slightly in front, wrists relaxed, and jump efficiently. ✅ Dumbbell Floor Press: Keep elbows at a 45-degree angle and press with control. ✅ Rope Climbs: Use hips and core; for legless, keep knees high and engage lats. ✅ Strict Pull-ups: Use full range of motion and avoid kipping for strict work. Wednesday – Endurance & Conditioning Workout: 2 Sets (1 set every 12 minutes) 21-15-9 Calorie Machine of Choice (Ladies: 18-12-6) 126-90-54 Single Unders (Use a heavy rope if available) 300m-200m-100m Run Technique Tips: ✅ Machine Calories: Maintain a steady pace and push harder in shorter sets. ✅ Single Unders: Stay light on your feet and use wrist movement for efficiency. ✅ Run: Drive knees up, lean slightly forward, and control breathing. Thursday – Aerobic Endurance & Core Stability Workout: 45-Minute Row @ Zone 2 Pace (Sustainable effort, around 60-70% max heart rate) Every 5 Minutes: 50ft Double Kettlebell Overhead Carry 30-sec Hollow Hold Technique Tips: ✅ Rowing: Maintain a strong posture, drive through your legs first, then follow with your arms. Keep a consistent rhythm for efficiency. ✅ Kettlebell Overhead Carry: Lock out arms, engage lats, and keep ribs down. Walk with control. ✅ Hollow Hold: Keep lower back pressed into the floor, engage core fully, and hold legs/arms in a strong, extended position. Friday – Strength & Conditioning (Manmakers & Running) Workout: (Two Parts, Reverse Order in Part 2) 8-Min Clock: 800m Run Max Reps Dumbbell Manmakers (40/25) 💡 Rest 4 Minutes (8:00-12:00) Part 2: Perform Max Reps Manmakers First, Then 800m Run Technique Tips: ✅ Running: Start steady and push the pace toward the finish. Control breathing to avoid early fatigue. ✅ Dumbbell Manmakers: Perform a push-up on the dumbbells. Row each dumbbell (keep hips square). Jump feet in and clean dumbbells to front rack. Press overhead with full extension. Maintain a tight core during rows to avoid twisting. Keep a steady rhythm—focus on quality over speed to avoid burnout.

Good morning! The Open is finally over! I have enjoyed getting together Saturday mornings and working out with everyone! It has been greta watching everyone succeed and perform to their limits! I know a lot of you have made progress since last year. I'm proud to have been a aprt of such a great group! We have an exciting MURPH challenge coming up! We are going to be hosting a MURPH competition style event on Monday, May 26th. We have a website set up for you to sign up. Kids heats as well. Each registration will include a t-shirt and meal ticket from a great food truck! Members of the gym... Reach out to Tyler or Jonathan for discount code! Registration is open at this link HERE We also have a slight change in schedule to make everyone aware of. Kristin Nuckles is coming in on Tuesday evenings starting on April 1st and will be doing Zumba. Zumba is not included in unlimited memberships. See Kristin for more details. This schedule change only affects Tuesday and no other class time. Here are the workouts of the week! Strength Monday- Snatch Tuesday- Shoulder Press Wednesday- Cleans Thursday- Deadlift Friday- Accessory Work Here's a breakdown of each day's workout with techniques for execution: ### **Monday: Conditioning & Gymnastics** **Workout:** 5 sets - **40 Single Unders (or 20 Double Unders)** – Jump rope technique. Single unders are basic jumps, while double unders require the rope to pass under twice per jump. - **4 Burpee Pull-Ups (or 2 Ring Muscle-Ups)** – Perform a burpee, jump up, and complete a pull-up. For muscle-ups, transition from a pull-up into a dip on the rings. - **Rest 1 min between sets.** - **Time Cap:** 1:30 per set. 🔹 **Technique Tips:** - Keep a smooth rhythm on jump rope. - Explosive jump for burpee pull-ups to reduce pulling effort. - Engage lats and core for muscle-ups. --- ### **Tuesday: Sprint & Rowing Intervals** **Workout:** 5 sets - **10 Shuttle Sprints (50 ft)** – Sprint back and forth quickly. - **10 Burpee Over Rower** – Drop into a burpee, then jump laterally over the rower. - **300m Row** – Maintain steady power on the rower. - **Rest 1:1 between sets.** - **Time Cap:** 3:30 per set. 🔹 **Technique Tips:** - Sprint efficiently with quick turns. - Stay low for burpee transitions. - Use strong leg drive on the rower. --- ### **Wednesday: Strength & Gymnastics Complex** **Workout:** **2 Sets:** **First Block:** - 2 Rounds - **5 Power Cleans (135/95)** – Explosive pull from the floor to shoulders. - **3 Wall Walks** – Controlled hand-walk up the wall. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** **Second Block:** - 2 Rounds - **5 Thrusters (115/80)** – Full squat into an overhead press. - **10 Toes to Bar** – Engage core, kip for efficiency. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** - **Time Cap:** 3:00 per set. 🔹 **Technique Tips:** - Fast elbows on power cleans. - Wall walks should be controlled with tight core. - Toes-to-bar: Use a strong kip to conserve energy. --- ### **Thursday: Aerobic Capacity** **Workout:** 25 minutes in **Zone 1** (easy pace). - **Every 5 min:** 30-sec **Farmer’s Carry** (2x50lb/35lb). 🔹 **Technique Tips:** - Keep breathing steady, maintain low intensity. - Farmer’s carry: Engage core, keep shoulders stable. --- ### **Friday: Jump Rope & Olympic Lifting** **Workout:** 10 sets - **25 Double Unders + 1 Power Clean & Jerk** - **Build weight over 10 sets.** - **No rest between sets.** 🔹 **Technique Tips:** - Relax shoulders and wrists for double unders. - Power clean: Drive from legs, fast turnover. - Jerk: Dip, drive, and lock out overhead. --- ### **Saturday: Partner Workout – Strength & Endurance** **Workout:** *In Teams of 2* – 5 Rounds - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Barbell Push Jerk** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Push Jerks. **After 5 rounds, immediately into:** - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Toes to Bar** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Toes to Bar. **Workout Cap:** **30 minutes** 🔹 **Technique Tips:** - **Push Jerk:** Use a strong dip and drive to lock out overhead efficiently. Keep your core tight. - **Toes to Bar:** Use a controlled kip swing to maintain rhythm. Engage the lats and core. - **Pacing:** The 200m run should be quick but controlled to allow for max effort on reps. This workout balances **cardio endurance** (running), **strength** (push jerk), and **gymnastics/core work** (toes to bar), making it a great total-body session!

After taking a week off we are finally back for another edition of the All Aboard! This article gives you some insight into the week ahead at our gym and other things going on.Thank you for taking the time to read! If you are not a member, reach out to us! We would love to hear from you and show you why we are the best gym around! This week is the last week for the Open workouts. They will be hosted Saturday at 7am and 10am. Show up and cheer everyone on as they go hard! The open is a lot of fun and pushes yourself and others to the limits and you can truly see the progress you have made. There is a intermediate/scaled competition at CrossFit Firepit in GSO in April. Same sex teams of three. We are sending 4 people to represent. Even if you don't want to compete, we would love to have a HUGE cheering section! Things are in the works for a big MURPH event this year. Plan to be here and get in on the action! Strength Monday- Clean Complex Tuesday- Snatch Complex Wednesday- Jerk Thursday- Friday-Front Squat Workouts Our theme this week is Lord of the Rings #### **Monday:** **Rowing & Strength Work** - **Workout:** 5 sets of 500m/450m rowing with 1-minute rest, followed by two strength sets of deadlifts and strict handstand push-ups. - **Strategy:** Maintain a consistent rowing pace to stay under the 2-minute cap while keeping energy reserves for strength work. For deadlifts, use controlled reps and avoid burning out early. Scale handstand push-ups if needed (pike push-ups or seated dumbbell presses). - **Tip:** Focus on bracing your core for deadlifts and efficient breathing during the row. #### **Tuesday:** **Grip & Engine Burner** - **Workout:** 3 sets of toes-to-bar and burpee box jump overs with a 1:1 rest. - **Strategy:** Break toes-to-bar early (e.g., 5-5 or 6-4) to avoid grip fatigue. Pace the burpee box jumps—stay smooth rather than sprinting. - **Tip:** Use a controlled kip for toes-to-bar and step down from the box to conserve energy. #### **Wednesday:** **EMOM Conditioning** - **Workout:** Three 6-minute EMOM blocks with wall balls, bike/row/run, double unders, and dumbbell snatches. - **Strategy:** Aim to finish each movement in 30 seconds to allow for a brief recovery. Scale reps if necessary to maintain intensity. - **Tip:** Keep breathing steady and controlled, especially in transitions. Use efficient movement mechanics to stay consistent. #### **Thursday:** **Zone 2 Recovery & Handstand Practice** - **Workout:** 5-minute steady-state row with handstand walk practice every 5 minutes. - **Strategy:** Stay in an easy, conversational pace on the rower (around 60-70% effort). For handstand practice, focus on controlled movement rather than speed. - **Tip:** Engage shoulders and keep hips stacked for better balance in the handstand. #### **Friday:** **Leg & Core Endurance Challenge** - **Workout:** A descending ladder of running, dumbbell squats, and toes-to-bar. - **Strategy:** Pace the runs to recover for the squats. Break up toes-to-bar early (sets of 5-10). Squats should be unbroken or minimal breaks. - **Tip:** Keep an upright torso during squats and breathe steadily during the runs. Smooth transitions will save time. We cannot wait to see everyone in the gym! #herewego

Good afternoon! It looks like we have finally gotten a break from the cold weather. Enjoy some sunshine and fresh air and don't forget to get into the gym and wake the body up after a long winter hibernation. CF Open is starting Sat, March 1st. The workout will be programmed for Saturday's class. We are planning on having a mid-morning class as well. Be on the lookout through wodify and the FB group and announcements. We have some really cool things coming up in May and June. Be ready and be on the lookout. Get your training in now ;) Strength Monday- Power Snatch Tuesday- Back Squat Wednesday- Bench Press Thursday- DB Complex Friday- Workouts This workout on Monday focuses on explosive speed, endurance, and lower-body strength. Shuttle sprints enhance agility and cardiovascular capacity, while dumbbell box step-overs build leg power and stability. The 1:1 rest ratio ensures intensity is maintained while allowing partial recovery for sustained effort across all six sets. This workout on Tuesday emphasizes strength, conditioning, and core endurance. Shoulder-to-overheads build upper-body power, while bar-facing burpees drive metabolic intensity. Toes-to-bar, performed in controlled sets, enhance core engagement and grip endurance. The every-3-minute structure demands efficient pacing—pushing hard but maintaining consistency to avoid early fatigue across five sets. This workout on Wednesday tests aerobic capacity, coordination, and muscular endurance. Double-unders elevate heart rate and demand precision, while light power snatches challenge cycling efficiency and endurance. The strategy is to maintain steady pacing, minimize trip-ups on double-unders, and use controlled, efficient barbell cycling to sustain intensity throughout the 10-minute AMRAP. This workout on Thursday builds endurance, strength, and skill through structured intensity. The rowing EMOM drives aerobic capacity and recovery control. Squat snatches emphasize explosive power and technique under fatigue. Bar muscle-ups challenge upper-body strength and efficiency. The strategy is to stay consistent, control breathing, and maintain form across all movements. Saturday will be 25.1 Open Workout! Get in and see how much you have improved since last year. If you are new, come in and set a bench mark for yourself! See you all in the gym! #herewego