Tuesday, May 1, 2018

Monday, April 30, 2019
April 29, 2018
Wednesday, May 2, 2018
May 1, 2018

Tuesday, May 1, 2018

Announcements:

Is YOUR name on the board???

ISLAND PARTY! Saturday, May 26th!
See the list on the board →→→→

The Lurong Summer Challenge is a possibility… May 14 – June 17
Let us know if you are interested by putting your name on the board →→→→ 

CrossFit Games Atlantic Regional← tickets on sale… June 1-3
Name on the Board →→→→

Mother’s Day Yoga class on Sunday, May 13th!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare!
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Warm-up:
Warm-up with Chris Henshaw
5 Wall Ball Squats + 5 Wall Balls
5 Box Step-ups + 5 Box Jumps

WOD:
“Kelly” ~ A Girl WOD

5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

CrossFit WOD Tips With Rory McKernan
The Box Jump
The Wall Ball Shot

Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Men: 20-inch box
Women: 16-inch box

Recovery/Stretching:
400 meter recovery walk with pinch grip 
carry.
Piriformis stretch
Foam Roll

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