Friday, May 11, 2018

Thursday, May 10, 2018
May 9, 2018
Saturday, May 12, 2018
May 11, 2018

Friday, May 11, 2018

ANNOUNCEMENTS!

New Core Strength Program starting Monday! More info to come…

Mobility with Susie is BACK beginning next week!
Thursday’s at 5:30 in the small gym! Sign up in RhinoFit!
↓            ↓            ↓             ↓            ↓           ↓           ↓           ↓            ↓ 

Come spend an hour learning to take care of your body.  Joint mobility, stability, soft tissue health, neuromuscular control, and body movement are all aspects of this amazing class. Learn different mobilizations each week to develop the routine your body benefits from the most. This work is critical to the long term health and maintenance of your body.

Check our Facebook page for more information
Starts next Monday, May 14th
Today is the last day to sign up!
See
 the BIG white board!

 

MURPH is coming… Memorial Day at 8:30 AM!

↓↓↓REMINDERS! Please sign up on the board if you are interested↓↓↓

FREE Mother’s Day Yoga class, this Sunday, May 13th at 9:00 AM!
Please sign up by Friday so that Lanette can shop!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor or just yourself! Baked goods and Mimosas will be the fare! 

ISLAND PARTY! Saturday, May 26th! More info to come!

CrossFit Games Atlantic Regional← tickets on sale now… June 1-3
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Warm-up:
Run 100 meters
:30 bar hang
5 inchworms

3 sets (slow, warm-up pace):
4 alternating single-leg squats
4 alternating single-arm dumbbell snatch with a light weight

WOD:
For time:

•10 single-leg squats, alternating
•10 single-arm dumbbell snatch, alternating
•20 single-leg squats, alternating
•20 single-arm dumbbell snatch, alternating
•30 single-leg squats, alternating
•30 single-arm dumbbell snatch, alternating
•40 single-leg squats, alternating
•40 single-arm dumbbell snatch, alternating
Cash out: 400 meter run

Men use: 50#
Women use: 35#


Scaling
This chipper is all about unilateral movements. Each movement or side equals one repetition. Pick a level and load that will allow you to complete the first and maybe second rounds of the workout unbroken. Break up the other sets as needed.  Give one final push for the 400 meter run at the end!

Intermediate Option (scale as needed)
For time:

•10 single-leg squats, alternating ~ assisted
•10 single-arm dumbbell snatch, alternating
•20 single-leg squats, alternating ~ assisted
•20 single-arm dumbbell snatch, alternating
•30 single-leg squats, alternating ~ assisted
•30 single-arm dumbbell snatch, alternating
•40 single-leg squats, alternating ~ assisted
•40 single-arm dumbbell snatch, alternating

Cash out: 400 meter run

Men use: 50#
Women use: 35#

Beginner Option
For time:

•10 *single-leg squats to a box, alternating
•10 single-arm dumbbell snatch, alternating
•10 *single-leg squats to a box, alternating
•10 single-arm dumbbell snatch, alternating
•10 *single-leg squats to a box, alternating
•10 single-arm dumbbell snatch, alternating
•10 *single-leg squats to a box, alternating
•10 single-arm dumbbell snatch, alternating
*(Scale to air squats as needed)

Cash out: 200-400 meter run

Men use: 25#
Women use: 15#

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Death stretch
Foam Roll

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