* 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) Thruster: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.

2) 30 minute EMOTM:

Movement 1 – 1-6 Muscle-ups

Movement 2 – 10-20 Calories Assault Bike

Movement 3 – 30 Double-unders

Pick reps you can maintain for all 10 sets for the Muscle-ups and Assault Bike.

3) Single Arm Dumbbell Row: 4 set of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy.

5) 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.

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