May 2017

Our next ladies night is coming up!  Show up, bring a friend, workout.  Stay afterwards for wine, snacks, and a good time with friends! When: Friday, May 19th @ 5:30pm Who: Members and Non-Members - Females only!  All ladies are welcome, even if they have never done CrossFit before. What: We will provide wine, snacks, and a great workout.  All you have to do is come ready for a good time! How: Sign up through this link so we know how many ladies to expect.  Be sure to include your friend, if you are bringing one. Guys: Your night will be coming up on June 9th.  More details...

  Coach Matt and Candace will be running a new Gymnastics Clinic that will run once a month for 4 months.  These courses will not build upon each other but will cover different topics each month.  If you want to attend all 4, great!  If you just want to attend 1 or 2 depending on the topic, that works too. The first course will be on pull-ups, but will be broken into two different groups.  One group is for beginner athletes who just got (or are soooo close!) their first strict pull-ups.  We will go over building strength, building shoulder stability, and...

Partner WOD

70 Toes to Bar

80 Shoulder to Overhead

90 Sit ups

100 Burpees

150 Wall Balls
200 Doubles

Fitness: 95/65

RX: 115/75

RX+: 135/95

Coaching tip: Today we hit a partner chipper. One person works while the other person rests. You are free to break up the reps however you’d like. Break up the toes-to-bar into unbroken, manageable sets for each partner. Same thing for the shoulder-to-overhead. Using a push jerk for this portion of the WOD will help to save your shoulders for the remainder of the workout.


Tim tackling some skill work!