Category: Move

* 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. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** 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) 1 Deadlift + 1-5 Ring Rows: Every 1:00 for 10 sets Warm-up as needed. Start around 70% of your 1RM Deadlift and Build as heavy as deemed fit. Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. To…

* 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 15 Abmat Sit-ups Extra Work: 4) Face Pulls: 100…

* 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 35/26 20 Shoulder-to-Overhead 65/45 Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Barbell Reverse Lunges: 5 sets of 5/side Warm-up as needed. Rest 2-3 minutes between sets. Alternate legs each rep. Goal should be heavier than last week. 2) Good Morning: 3 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Goal should be heavier than last week. 3) AQAP: 10-9-8-7-6-5-4-3-2-1 Deadlifts 95/65 20-18-16-14-12-10-8-6-4-2 Wall Balls 14/8 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* 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) 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 – Non-Monstructural Conditioning…