Monday, May 15, 2017

Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you.

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Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.

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Strength for the week
Monday: Hang Power Clean EMOM
Tuesday: Double MetCons
Wednesday: Snatch, Back Squat, and Barbell Row
Thursday: Push Press
Friday: Handstand Walk Technique
Saturday: “The Chief”
Sunday: Deadlift

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Hang Power Clean EMOM 10:
ODD: 4 Hang Power Cleans (ME)
Even: 8 Bar Facing Burpees

4 Rounds for Time:
20 Alternating DB Snatches 45/30, Fx: 30/20
20 DB Step Ups* 24/20, 45/30, Fx: 30/20
200 M Run
*Hold DB in suitcase hold