Monday, 6-5-17

“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…

8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: 8 min EMOM Power Clean 5@ 65% Deadlifts: 10@50% 10@60% 10@70% 8@75% 6@80% of 1RM 10 min AMRAP 30 Sit Ups 12 Burpees

We will need a head count for the BBQ on May 25th. Please sign up at the front desk. Thank you. “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. U.S. Air Force Major David “Klepto” L. Brodeur, 34, of…

Skill – Pistols W.O.D. – 6 Sets 5 Front Squats (Heavy) Rest 10 Secs. 20 Pull-ups Rest 2 mins Increase weight of front squat each set….. …..Just in case… 3 rounds of max burpees in 40 secs. 80 second rest between rounds!!

Just wanted a dead count…how many for Saturday night??     15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*