Breon
Deadlift
5 – 5 – 5 – 5 – 5
3 Rounds: Not for time
20 Flutter kicks
20 Sit-ups
20 Perfect push-ups
60 Second plank
Box Brief:
This weekend we have over 20 athletes competing in San Diego! We will keep everyone posted on Facebook with updates.
There will be no weightlifting clinic this week.
Jen
Preston
“Jack”
20 Minute AMRAP:
10 Push press (115/85)
10 KBS (53/36)
10 Box jumps (24/20)
Box Brief:
There will be no 6:30pm or 7:30pm class this Monday night.
Tuesday marks the final day of the Sugar Challenge. This weeks raffle winner will earn 1 month free membership! Finish strong!
This Saturday many of us honored our fallen heroes by suffering through a particularly difficult workout called “Murph.” This has become a very iconic workout in the Crossfit community and for good reason. Michael Murphy epitomizes what it means to be a hero. But we should remind ourselves not to focus on one man. Instead use his workout as an opportunity to recognize everyone who has paid the ultimate sacrifice. The article I’ve chosen for this week elaborates more on that point and gives the history of our favorite hero workout. This is Memorial Day Hurt by Hilary Achauer.
Saturday Murph
Diana
Back Squat
10 Sets of 2
Shoulder Press
10 Sets of 2
Box Brief:
Join us this Saturday to remember our heroes. Anyone is welcome to join. Bring a dish and stick around for a BBQ.
Courtney & Brandi
Keagan
20 Minute EMOM:
Minute 1 – 20 Sit-ups
Minute 2 – 15/12 Calorie row
Minute 3 – 50′ Weighted Lunges (53/35)
Minute 4 – 200 Meter run
Box Brief:
Did you hear that? It was your body reminding you to stretch! Enjoy your new found mobility!
Last week of the No Sugar Challenge. Make sure you pick up the week 4 questions for your chance at the grand prize!
Skill work!
For Time:
1000 Meter row
100 Double unders
10 Front squats (255/175)
400 Meter run
50 Bar facing burpees
5 Front squats (255/175)
Box Brief:
Bring a Friend day is this Thursday!
Congratulations to Jolene for winning this weeks No Sugar Challenge raffle!
Niel
Suito
Bench Press
Build to a heavy 3 rep max
For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict pull-ups
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Strict ring dips
Box Brief:
This Saturday we will be hosting Memorial Day Murph. The workout will start at 9am followed by a BBQ. We will supply the meat but please feel free to bring a side dish.
Valarie & Claudia
5:15 warming up
3 Rounds:
400 Meter run
30 T2B
10 Dead lifts(365/255)
Box Brief:
This Thursday is Bring a Friend Day!
One more week to go for our No Sugar Challenge! You’ve made it this far so lets finish this up strong. No doubt willpower has played a strong part in your ability to keep sugar out of the foods you eat. This week’s article talks about the correlation between what we consume and our willpower. It also list some great tips for what we can do to increase our self-control. We’ll need a lot of that for a few weeks post-challenge. Hope you enjoy Willpower: Your Secret Weapon by Eleanor Brown.
Is your chicken lunch/dinner getting stale? Well this is another meal I’ve personally taste tested and approved (It’s a hard life). Try out some delicious Lemon-Peppered Chicken and Butternut Squash.
5:15am class
For Time:
21 Thrusters (95/65)
3 Legless rope climbs
15 Thrusters (95/65)
2 Legless rope climbs
9 Thrusters (95/65)
1 Legless rope climb
Box Brief:
Regional events start today for the Atlantic and West regions. Tune in to the Crossfit Games website if you want to watch some of the world’s best athletes compete.
Niel and Chris
