* 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) Tempo Back Squat: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes betweens sets. Build as heavy as possible. Tempo is 4 seconds down, 1 second Up.

2) 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.

3) 30 minute EMOTM

Movement 1 – 200m Run

Movement 2 – 1-5 Muscle-ups

Movement 3 – 1 Heavy Power Snatch

Pick reps you can maintain on the Muscle-ups. Start around 70% of your 1RM Power Snatch and build as deemed fit over the 10 sets.

4) Strict Pull-ups: 3 sets of Max Reps

Rest 2-3 minutes between sets.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

6) Reverse Hyper: 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

A huge congratulations to our amazing coaches Laura and Kristi for qualifying as matters for the CrossFit Games.