Rest/Skill Day
5:30 PM Skill class- Rest and Recovery. Beat up from Murph? Shoulder/back/neck always aches? Always getting yelled at in the gym to hold better position? We will be going over self myofacial release, PNF stretching, post workout nutrition, etc… If you train hard you must recover harder!
5:30 and 6:30-Olympic lifting class with Coach Steve-Everyone who is not at the skills class should be at this every week! Never stop refining these critical strength movements!
For time:
225 pound Back squat, 10 reps
50 Sit-ups
225 pound Back squat, 8 reps
40 Sit-ups
225 pound Back squat, 6 reps
30 Sit-ups
225 pound Back squat, 4 reps
20 Sit-ups
225 pound Back squat, 2 reps
10 Sit-ups
Push press 3-3-3-3-3
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Four rounds for time of:
15 Pull-ups
15 Kettlebell swings, 1.5 pood
10 Clapping push-ups
Rest Day
Hey everyone. There are a few class changes this weekend. Sorry for the short notice on some of them. All of tomorrows afternoon and evening classes are cancelled. That includes the 2:00 PM and on. There is some sad news behind this. Steve Smist one of our longest members lost his mother this week and we will be cancelling classes for staff and friends to attend calling hours. Anyone who knows Steve and wishes to attend to pay their respects is encouraged too. The info for calling hours and funeral are here.
Saturdays classes will be normal times.
No open gym Sunday.
Monday we will be running the 10:00 AM “on ramp” class and only one regular class at 11:00 AM. We will be doing Memorial Day Murph for the workout as we did last year. We have not advertised this up until now because up until now we had not planned on doing it this year. We had originally planned on the gym being closed all weekend to attend the Crossfit Games Regionals in Boston but Jay has decided to stay behind and run the gym so we are now going to do the workout. If you are going to participate please go to the above link and register for the workout. It is for a good cause and should not be looked at as just another class. We had a huge turnout last year and there was a crazy amount of energy in the gym. If you have never done this WOD before it is a Crossfit classic and well worth doing!
Back to the regionals. Our own Christina Goode will be competing in the Northeast Regionals this weekend in Boston at Reebok campus. Anyone who is not already going to the competition to cheer her on keep your fingers crossed and wish her luck!
Sumo deadlift 5-5-5-5-5