Author: Jade

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Clean + Push Press Start around 60% of your 1RM and build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Power Clean + Push Jerk Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: Clean and Jerk Continue to build loading from Part B. 2) AQAP: 50 Wall Balls 20/14 25 Alternating Dumbbell Snatch…

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) *…