Muscle Up Algona

TUES 3/22 class will start at 4pm instead of 4:30!

NEVER SKIP A MONDAY! Look at all these cool kids that started their week with a great workout 😉

Muscle Up Algona updated their business hours.

Muscle Up Algona updated their website address.

Tonight's class will start at 4:45 instead of 4:30!

This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

The rep scheme signifies:
– 200 meter Farmer’s Carry and Max Wall Sit for his famous movements in history
-19-29 reps for the year when MLK was born
– 19-68 reps for the year when he died.

Week 2 of foundations…you’re stuck with Brien tonight. Quick review from last week and then moving on to the next movement! Come for some extra work, bring a newbie, or just to see what it’s all about!

Tomorrow is SWEAT STOCK 2022!!!
Start your January out with a great sweat! Kickstart those New Years fitness resolutions!
This is FREE FOR EVERYONE!! Members and non members!!!
Also.. kids corner OPEN!!! From 8-11:30!!

Just a reminder…here is the class schedule for January. We try our hardest to meet for all scheduled classes…if there is a change we will post it here and on the remind. Thank you!!

Today is the firs Foundations class! Melissa would love to see you at 5:30p. This is a great starting point to your new fitness routine!!

With CrossFit now being free…you will be required to sign in for classes, not our rule sorry. Also, we will be starting a “Foundations” class on Wednesday’s at 5:30pm. This will be at least 30 minutes and will be a very low level class. We will break down a lift with light to no weight each week and do a quick workout. If you’d like to come work on your technique, feel free. If you’d like to use it as an open gym, you may…but be courteous of any new athletes and respectful of the coach(es)! Thank you!!

Update #2… we will be continuing the Friday morning combo Core class with Tammy through January! Please come check it out!

Update #1…if you’ve never tried but are interested, here’s the chance!! For first timers, we ask you come Wednesday’s at 5:30p for the month for the Intro classes!

Exciting news coming…stay tuned!

Sweat Stock 2022
Start the new year off right by trying something new.

Want to get an extra workout in this week?
Come join Emily for a pop up Cycling class at 9am on Saturday morning! (12/4)

Just a reminder…we have “new” class starting tomorrow morning at 5:30am! Jayme and Tammy would love to see you. We will have a quick strength and then move into a core focused class led by Tammy. Come try it out! Each Friday, we will go through a foundational lift. You do not have to be a CrossFit member just a YMCA member.

Great time to join the YMCA …. And make your way down the hall to join us for CrossFit!

Don’t put your health off until New Years, NOW is the time!

CrossFit offers support and encouragement so you can stay on track.
Never tried it before or think you aren’t in good enough shape yet? No worries! We all started out as newbies so understand! Everything is scale able to your needs! ALWAYS!

come workout with us! crossfit is for all fitness levels & it's never boring 😂

No 4:30pm class on Tuesday 9/21/21, sorry for any inconvenience & hopefully see you Wednesday 😊

Slight change…we will be having the 4:30 Wednesday class at 4pm this week.

“The Fallen 13”

13 rounds of

8 Pull-ups
26 Single arm KB Sn**ch (13/13)
21 Double Unders

On August 26th, 2021 an ISIS-K su***de bomber attacked the Kabul airport as US troops assisted in the evacuation of US citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman and a Navy Corpsman.

These are the Heroes of our military who made the ultimate sacrifice

1. Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
2. Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
3. Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
4. Navy Hospital Corpsman Max Soviak, of Berlin Heights, Ohio
5. Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
6. Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
7. Marine Corps Staff Sgt. Taylor Hoover, 31, of Utah
8. Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
9. Army Staff Sgt. Ryan Knauss, 23, of Knoxville, Tenn.
10. Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
11. Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
12. Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
13. Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, California.

Update for this week…
5:30a T,W,F
7a T,W,F
Noon M,Th
4:30p M,T,W,Th
5:30p M,T

We will be having noon class this week on Tuesday and Thursday. And a reminder, starting today there will be no 5:30pm class.

“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Lots of scaling options for this one.

Join us Thursday, May 27th at 5:30pm

Why do we do it?
Here’s the story behind the name...

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

–

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

–

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

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As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled gr***de hit the helicopter, causing it to crash and killing all 16 men aboard.

–

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled gr***de and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

–

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

—Murph Foundation “Biography”

Mark your calendars

“The Murph”

Thursday, May 27th
Starting at 5:30pm in the Youth Gym
Drop ins are welcome and encouraged!
The drop in rate is $10, pay at the front desk.
CrossFit members are free.

21.1 has been released! That’s a lot of double unders! We will be doing the WOD on Sunday. Gym opens around noon and we’ll start by 1pm.

Today is the day!! The Open starts tonight at 7pm CST. Get signed up! It really is for everyone.

The Open starts this week! Get signed up at games.crossfit.com! Any questions, please ask!

Registration is live. Sign up today! The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world's largest participatory sporting event in history.

Looking to get a few extra workouts in or try something new? Come see us on Saturday!

It’s that time again! If you are interested, please let us know!

Due to the weather today...we are going to cancel classes today. However, Nicole is going to have a noon class tomorrow and Brien will have a 4:30p as makeup classes.