May 23rd, Monday

May 22, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

Work your weakness here. When you chose G2OH get the work on the movement that challenges you the most.

Extra Reading

Practice Like you play

Shoulder Press (5x5x5+)

65, 75, 85% after 90% of your 1RM

CrossFit WOD(Time)

21-15-9
G2OH 95/65
Burpees Over the Bar
rest 2 Minutes
15-12-9
KB Snatch 53/35 (Each Arm)
Box Jumps 24/20

May 21st, Saturday

May 20, 2016 By Winston Thompson Leave a Comment

10 and 11am Saturday

We will be doing Murph on Memorial Day this year, just like we always do. Make sure you plan accordingly for a great WOD and some fun afterwards with your box mates!

Extra Reading

Brace yourself, a bigger squat is coming

Clean Cindy (Time)

10-9-8-7-6-5-4-3-2-1 Cleans 135/95#
1 Round of Cindy after each
5 pull ups
10 push ups
15 Squats

May 20th, Friday

May 19, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, NO 6:30pm

Some of you remember this one from a little over a year ago. You are all in for a treat! This one is a BEAST. You’ve just got to dig deep and PUSH!

Extra Reading

How to be a grown ass woman

CrossFit Games Open 15.5 (Time)

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#