* 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) 10 minute AMRAP:

21 Double-unders

15 Air Squats

9 Shoulder-to-Overhead 115/73

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

Post Results/Thoughts To Comments