WOD

 3 Rounds: teams of 2

• 50-Wall Balls/Handstand Hold
• 40-Push Ups/Plank
• 30-T2B/Bar Hang

(more…)

Teams of 3

7 Minute AMARAP: Hang Power Clean

• 50 @ (135/95)
• 50 @ (155/105)
• AMRAP @ (185/135)

3 Minute Rest

7 Minute AMRAP: Push Press

• 50 @ (135/95)
• 50 @ (155/105)
• AMRAP @ (185/135)

3 Minute Rest

7 Minute AMRAP: Dead lift

• 50 @ (185/135)
• 50 @ (225/155)
• AMRAP @ (275/185)

3 Minute AMRAP:

• 3-Snatches
• 6-Lateral Burpees Over Barbell

**1 Minute Rest

3 Minute AMRAP:

• Double Unders

**1 Minute Rest

3 Minute AMRAP;

• 3-Snatches
• 6-Lateral Burpees Over Barbell

 
Tonight we will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Tonight.  

For Time:

• 1 Mile Run
• 100-Air Squats
• 75-Sit Ups
• 50-KBS (53/36)
• 25-Box Jump Overs

This Thursday night will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Thursday night. 

A) 2-2-2-2-2—Dead lift

B) 5-5-5-5-5—Bench Press

**10-Strict Pull Ups between sets of Bench Press

This Thursday night will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Thursday night. 

“Holleyman”

30 Rounds:

• 5-Wall Balls (20/14)
• 3-HSPU
• 1-Power Clean (225/155)

No 6:30 or 7:30 classes tonight! 

Thanks to everyone who came out for our Memorial Day BBQ on Saturday. 

CrossFit Kids/Teens summer schedule will begin June 9th. 

Classes will be held Tuesday, Wednesday and Thursday from 2:30-3:15pm. Cost is $60 a month with no contract. There are discounts available for multiple children per family. 

21-15-9

• Dead lift (275/185)
• Box Jump (30/24)

Memorial Day Plans:

This Saturday we will only have one class at 10 am and will be doing the workout “Murph.” We do this every year and always welcome all family and friends to join us. You can perform this workout as an individual, team or complete a modified version that we will have on the board. You are welcome to bring a 20# vest to wear during the workout. Immediately afterwards we will have a BBQ/potluck, so bring a dish to share.

Next Monday, Memorial Day, our 6:30&7:30pm classes will be cancelled. All other classes and open gym will run as usual.