WOD

Goat day! Let’s crush our weaknesses! Hell yeah!

1. Strength Back squats 3-3-3-3-3 85% of 1RM across 2. “Annie” 50-40-30-20-10 double unders sit ups

Look what you guys did on Friday May 10th! We had 24 new PRs hit with your Deadlift. The average weight for guys was 340Lbs and for girls it was 221lbs and this is not even with training the Deadlift often. Just shows how important of a tool the Olympic Clean and Snatch are for

1. 5k run 2. mobility work That is right ladies and gentlemen we are going to test your 5k time tomorrow. Lace up your running shoes and bring your ipod and earphones! See you tomorrow.

Just a reminder that we are heading down to the North East Regional on Sunday May 19th There are a bunch of names on the board that plan on attending with us. I want to confirm that everyone who said they are going still plan on it. Please let us know that it is a

1. Skill review clean and jerks 2. 1-10 clean and jerks (155/105) 1 round of cindy 5 pull ups 10 push ups 15 air squats for time 1 clean and jerk, then 1 round of cindy, 2 clean and jerks, then 1 round of cindy, 3 clean and jerks etc….

Team WOD 10 rope climbs 1000 meter row 100 wall ball(20/14) 75 tire flips 75 TTB 75 pull ups 20 minute AMRAP In teams of 4 only one person can work at a time.

Ryan has been a member since September of 2012 and is a phenomenal athlete! He now has just become a phenomenal father! Welcome Lucas Pitts to the family. Congratulations to you both!!!

1. Strength work up to a 1 rep max Deadlift 2. conditioning 3 RFT 50 walking lunges w/ 45/25 held overhead 50 burpees

Its Ladies Night! Friday June 7th. Save the date. 6:30 pm. Bring your friends and family to this FREE event. Enjoy an evening of Cross fitting , Yoga, Mobility and ladies! Bring your favorite Paleo snack to share. You won’t want to miss it! Socialize and sweat with fellow members , friends and coaches. A