WARMUP
EMOM x 4 MINUTES (COACH LED)
Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing
Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops
Min 3- :40 Full Body Rowing
Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders
AMRAP X 8 MIN
:30 Single Single Double Under
5 Push Up to Down Dog
10 Piked Toe Taps
5/5 Split Squats
5 Muscle Cleans
5 Strict Press
8 Alt Lunges (BBL Back Rack Round 2)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
SOLO OPTION
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Double Unders or Single Unders
MIN 2 – Cal Row
MIN 3 – Push Press (Athlete Choice)
MIN 4 – Back Rack Alt. Lunges (Athlete Choice)
MIN 5 – Rest
(Score is Total Reps)
OPTIONAL AFTER PARTY
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)
Share this page
We love seeing these varied weights! How much you lift is individual to you but it can also change day-to-day based on how you’re feeling physically, what workouts you’ve recently done, and how you mentally feel. There is no shame in going down in weight. Listen to your body and try using the workout’s stimulus to choose the appropriate weight. The coach will often say things like “you should be able to complete this lift in 2-3 sets”. If the weight is too heavy you, it could take 4-7 sets. You might need to strip some weight or rest a bit before performing the lift again.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 day ago
Invest in yourself today 🔥💪
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
5 days ago
Great photo of Scott and Sam following Coach Marissa’s instructions to not wait for the wall ball with their arms up. This can save your arms a bit when performing a large quantity of wall ball shots. Give it a try!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Hello June! We are officially at the halfway point of 2024, which means the Mid-Year Challenge! This challenge is an Open-style workout that is completely unique to NCFIT that takes place 3 consecutive Friday’s starting June 14th. June also sees a retest of Fran and Cali Bear, another Hero Workout and a Father’s Day workout!
Another amazing photo by @faloriophotography 📸🔥
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
𝗔 𝗹𝗶𝘁𝘁𝗹𝗲 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆 𝗮𝗱𝗱𝘀 𝘂𝗽 𝘁𝗼 𝗯𝗶𝗴 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.
Thank you @faloriophotography for the beautiful photos from Murph 💕 Check her out. She’s the real deal.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
ANOTHER COACH BIRTHDAY?!? Yep! It is Coach Dobo’s Birthday today! We hope he feels as much joy on this day as he did in this photo from 2018 of his first ever muscle up 🥳
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
It’s a special day! It’s Coach Marissa’s Birthday! Hope this day is as special as you are 💕🎉
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
All 3 classes did amazing on Monday with the Memorial Day Murph! So proud of all our athletes honoring our heroes 🇺🇸
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Two more sleeps until the Memorial Day Murph!
We are honoring Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
Murph
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
This workout was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, athletes around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout. (BTWB.com)
Like many hero workouts, Murph is an opportunity to push yourself harder than you may in your daily workouts. We believe that athletes should be able to attack Murph similar to they would any day, with all the typical preparation and scaling options - and we offer a Partner Murph to attack in teams of 2. See you then!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago