Tuesday, May 8, 2018

Monday, May 7, 2018
May 6, 2018
Wednesday, May 9, 2018
May 8, 2018

Tuesday, May 8, 2018


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
Sign up by Friday on the BIG white board!

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

Run 200 meters
3 sets of:
5 Inchworms
5 Banded Hip extensions
5 Goblet squats

5 sets of 3 box jumps/rest at least :30 seconds between each set
#1 – easy
#2 – harder
#3 – your average
#4 – higher than average
#5 – out of your comfort zone


4 Rounds for time of:
15 Box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

Scroll for scaling options.

CrossFit WOD Tips With Jason Ackerman
The Box Jump

The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option (Scale this option as needed)
4 rounds for time of:
15 box jumps ←try to jump today/scale to a lower box
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

400 meter recovery walk with pinch grip carry
Piriformis stretch
Calf Stretch

Foam Roll

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