Author: Jade

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th **** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Start your first rep at your last Front Squat weight. 3) 5 rounds AQAP: 100m Sled Plate Push 45/25 10 Burpee-to-target 10 Knees-to-Armpits Extra Work: 4) Face Pulls: 100 not…

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** Olympic Lifting Class will be cancelled Next Tuesday the 19th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) 4 rounds AQAP: 400m Run 30 Kettlebell Swings 53/35 20 Shoulder-to-Overhead 95/65 Extra Work: 2) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments