WOD

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

…

“Regional Nate”
20 Minute AMRAP:
4 Muscle-ups
7 HSPU
12 KB snatches (70/53)

Box Brief:
The weightlifting clinic is a few short days away! The class starts at 11:30am this Saturday.  Cost is $20.

Have you stretched this week? Take a few minutes and get mobile.

…

Chad dropping rope climb knowledge

10 Minute EMOM:
1 Snatch

Bench Press
5 – 5 – 5 – 5 – 5

Box Brief:
Congratulations to Megan Erlandsen! She won the week two No Sugar Challenge raffle! Come in and pick up your free movie tickets.

The sign up sheet is up at the whiteboard for our weightlifting clinic this Saturday at 11:30am. Cost is $20.

Steve