Wednesday, May 2, 2018

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

Wednesday, May 2, 2018


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!

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


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

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

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


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