* 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) Overhead Squat: 7 sets of 1

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

2) Snatch Push Press: 5 sets of 1

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

3) 3 rounds AQAP:

10 Power Snatch 75/53

15 Pull-ups

400m Run

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 15/side

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

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments