* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both.

** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) Thruster: 7 reps Every 2:30 for 7 sets

Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. Perform these from the rack.

2) 3 rounds AQAP:

400m Run

20 Shoulder-to-Overhead 115/75

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Handstands: 10 minutes Practice

Work on any facet of a Hanstand Hold/Walk/Kick-up, etc.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Kristi+Laura

A huge congratulations to our amazing coaches Laura and Kristi for qualifying as matters for the CrossFit Games.