Monday, May 7, 2018

Saturday, May 5th, 2018
May 4, 2018
Tuesday, May 8, 2018
May 7, 2018

Monday, May 7, 2018

NEW!

Click Here for more info←
Starts next Monday, May 14th
Sign up by Friday on the BIG white board!

 

Mobility with Susie is BACK, 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. This work is critical to the long term health and maintenance of your body.

MURPH is coming… Memorial Day at 8:30 AM! The BRAVE can sign-up soon!

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!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
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
**********************************************************************************
HAPPY 
BIRTHDAY Daniela (5/4) and Nicole Holbrook!!!
WE HAVE A COLLEGE GRADUATE! Congratulations Alison! →→↓

Warm-up:
10 meter shuttles:
Run
Walking Lunges
Knees to Chest
Run

3 sets of:
2 Toes to bar
2 Push-ups
2 Squats

WOD:

“Tama” – A Hero WOD

For time:
800 (400)-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400 (300)-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

CrossFit WOD Tips With Adrian Bozman

Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements and weights that allow you to move continuously and with little rest.  In the interest of time we will be shortening the first two carries.

Intermediate Option (Scale this option as needed)
For time:
400-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars or hanging knee raises
31 push-ups or knee push-ups
31 front squats, 75/55 lb.
300-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars or hanging knee raises
31 push-ups or knee push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option
For time:
200-meter single-arm barbell farmers carry, 35/15 lb.
20 sit-ups
20 knee push-ups
20 squats
200-meter single-arm barbell farmers carry, 35/15 lb.
20 sit-ups
20 knee push-ups
20 squats
200-meter single-arm barbell farmers carry, 35/15 lb.

Recovery/Stretching:
400 meter recovery walk…massaging forearms!
“Y” stretch
Foam Roll

 

 

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