* 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

Extra Work:

1) Football Bar Bench Press Wide Grip: 7 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

WOD:

2) Overhead Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

3) Snatch Push Press: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

4) 3 rounds AQAP:

10 Power Snatch 115/73

20 Pull-ups

400m Run

Extra Work:

5) V-Ups: 4 sets of 15-20 reps

Rest 90-120 seconds between sets.

6) Dumbbell Floor Press: 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.

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