Tuesday, May 21, 2019

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Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

CrossFit

Strength
Deadlift [Video]
Bench Press [Video]
Back Squat [Video]

Complete 4 Supersets Of:
• 3 Deadlifts
• 3 Bench Press 
• 3 Back Squats

* Add 5-10% from last week.

Conditioning
7 Rounds For Time, with a Weight Vest:
• 6 Pull-ups
• 9 Push-ups
• 12 Step-ups


Bootcamp

A)
Amrap for 20 minutes
500m Row
16 Single ArmDB Floor Press (8R/8L)
8 DB Push Ups
16 Single Arm DB Curls (8R/8L)
8 Ring Rows
50 Air Squats
B)
3 cycles of
30 seconds On/ 30 seconds Off
Legs Up with side to side Toe Reaches
Side to side heal reaches
V Up Crunches
60 seconds of Single Unders

** 3 minute rest between A&B