Author: Jade

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3…

* 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 A huge congratulations to our amazing coaches Laura and Kristi for qualifying as matters for the…