Category: Competition

* 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) Snatch: Build to a Heavy Single Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this. 2) Clean and Jerk: Build to a Heavy Single Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this. 3) 20 minute EMOTM: Movement 1 – 2 Heavy T+G Power Clean Movement 2 – 1-10 Strict HSPU Double-under’s focus on speed and turn-over. Handstand Walk up to 50ft per minute. 4a) 3 rounds AQAP: 400m Run 20 Deadlifts 225/155 Rest 5 minutes 4b) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 70/53 Rest 5 minutes 4c) 3…

* 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 Pre Class: 1) 20 minute EMOTM: Movement 1 – 1-5/side Alternating Pistol Squats Movement 2 – 10-20 Calories Assault Bike Pick reps you can maintain on both movements. 2) Football Bar Bench Press Wide Grip: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 3) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 3 Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 5) AQAP: 10-9-8-7-6-5-4-3-2-1 Power Snatch 95/65 20-18-16-14-12-10-8-6-4-2 Wall Balls 20/14 Extra…

* 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 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) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy…

* 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) Tempo Back Squats: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. 4 seconds down, 1 second up. Build as heavy as possible. 2) Thrusters: 3 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. 3) 30 minute EMOTM: Movement 1 – 10 Box Jump Overs 24/20 Movement 2 – 1-10 Toes-to-bar Movement 3 – 1-10 Kipping HSPU Pick reps you can maintain for the Toes-to-bar and HSPU, the focus for the Box Jump Overs should be to move laterally. 4) Single…

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph Pre Class: 1) Halting Jerk: 7 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2 seconds on each rep. Build as heavy as possible. 2) 20 minute EMOTM: Movement 1 -1-5 Weighted Bar Dips Movement 2 – 1 Trap Bar Deadlift Pick reps and weight you can maintain for the Dips, start around 70% on the Deadlifts and Climb. WOD: 3) 1 Power Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to…