Category: Move

* 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. WOD: 1) Reverse Barbell Lunges: 4 sets of 10/side Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) 8 minute AMRAP: 8 Ring Rows 12 Deadlifts 95/65 16 Air Squats 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 A great listen, lots of good thoughts for those trying to bridge the gap from their normal diets to Paleo

* 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 75/53 Extra Work: 3) Front Plank: Accumulate 5 minutes 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 CrossFit Games.

* Olympic Lifting class is cancelled for tonight. ** 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) 5 Deadlifts + 30 Double/Single-Unders: Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. If you don’t have Double-unders work on practicing them. 2) AQAP: 25-20-15-10-5 Kettlebell Swings 35/26 5-10-15-20-25 Burpees Extra Work: 3) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments    

* 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) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago. 2) Back Squat: 7 reps Every 2:30 for 4 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago. 3) 10 minute AMRAP: 10 Ball Slams 40/30 10 Ring Rows Extra Work: 4) Face Pulls: 100 for time Break up anyway you want. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments