June 7th, Thursday

June 6, 2018 By Winston Thompson

7am, noon, 4:30(open gym) 5:30 and 6:30pm

Extra Reading

All about recovery

Back Squat (5x5x5+)

65, 75, 85%

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

May 30th, Thursday

May 30, 2018 By Winston Thompson

7am, noon, 4:30(Open Gym) 5:30 and 6;30pm

Extra Reading

Why you shouldn’t look up when you lift.

CrossFit WOD(Time)

Row 3000m
and
400m Walking lunges

May 30th, Wednesday

May 29, 2018 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

Hack your brain to remember anything

Front Squat (5x5x3x3x1x1)

heavier each set

CrossFit WOD(Time)

5 Rounds
7 DB Snatch each arm 50/35
14 Goblet Squats 50/35
7 burpee box jump overs