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...

Our upcoming 6 Weeks to Summer Nutrition Challenge begins next week! If you are interested, sign up HERE! For more info, click HERE!

Strength WOD

Take 15 minutes to find a heavy 1 Rep Clean and Jerk

WOD

1 minute on 1 minute off

50 Clean and Jerks

Fitness: 115/75
RX: 135/95
RX+: 155/105
Coaching tip: Today we go heavy. For the strength portion your clean and jerks can be squat or power, athlete’s choice. The weight for the Metcon should feel heavy, but you should be able to complete it in 14 minutes or less. Work for 1 minute rest for 1 minute until you reach 50 reps.

hillstretch

The class getting cooled down on the hill!