Wednesday, May 2, 2018

Tuesday, May 1, 2018
April 30, 2018
Thursday, May 3, 2018
May 2, 2018

Wednesday, May 2, 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:
Cross-over Symmetry
10 Walking Samsons
10 Knee to Chest
10 Goblet Squats
10 Sit-ups

Trainer-led: Max reps Strict Pull-ups

EMOM for 4 minutes/Do not change weight:
2 Power Cleans, 2 Squat Cleans, 2 Push Jerks, 2 Split Jerks

Men use: 45-65#
Women use: 35-55#
Beginners use: PVC pipe

WOD:

Clean and Jerk 3-3-3-3-3 reps

CrossFit WOD Tips With Jason Ackerman
Chad Vaughn, 315-lb. Clean and Jerk

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam Roll

 

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