Thursday, May 10, 2018

Wednesday, May 9, 2018
May 8, 2018
Friday, May 11, 2018
May 10, 2018

Thursday, May 10, 2018

ANNOUNCEMENTS!

New Core Strength Program starting next week! 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.

Click Here for more info←
Starts next Monday, May 14th
Tomorrow 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!
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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HAPPY BIRTHDAY MOJO!

Warm-up:
Cross-Over Symmetry
5 each:
Wall Balls
V-ups or Sit-ups
Kettlebell swings
Double or single unders
Walking lunge steps

Set up your stations with your partner

WOD:
“Partner Crazy Eights”
AMRAP in 16 minutes…complete 8 each!
8 Wall Balls 14/20#
8 V-ups
8 Kettlebell Swings 35/50#
8 Double-unders
8 Walking Lunge Steps

Follow an alternating work/rest pattern for each movement with your partner. 

Scaling:
With a short rep scheme and built in rest, teams should be able to move quickly through the rounds. Set yourself up for unbroken sets on all movements. The non-working partner should move ahead to be ready for the next movement to facilitate quick transitions.
Move across the gym from East to West and do the walking lunges back toward the wall.

Intermediate:
AMRAP in 16 minutes…complete 8 each!

8 Wall Balls 14/20#
8 V-ups
8 Kettlebell Swings 35/50#
8 Double-unders ←scale to 16 singles
8 Walking Lunge Steps

Follow an alternating work/rest pattern with your partner. 

Beginner:
AMRAP in 16 minutes…complete 8 each!

8 Wall Balls 8/10#
8 Sit-ups
8 Kettlebell Swings 15/25#
16 Single jump ropes
8 Walking Lunge Steps with a modified depth as needed

Follow an alternating work/rest pattern with your partner. 

Recovery/Stretching:
400 Meter recovery walk with pinch grip carry
Cobra to Child’s Pose
Foam Roll

 

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