GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Hang cleans (bar/light weight)
5 Push presses
15 Double-unders/singles
METCON
For time:
5 Power cleans RX 135/95; Intermediate 115/85; Master 55+ 95/65
5 Shoulder-to-overhead
30 Double-unders (60 singles)
15/12 Calories air bike
7 Power cleans RX 155/105; Intermediate 135/95; Master 55+ 105/75
7 Shoulder-to-overhead
40 Double-unders (80 singles)
20/16 Calories air bike
9 Power cleans RX 185/125; Intermediate 145/100; Master 55+ 125/80
9 Shoulder-to-overhead
50 Double-unders (100 singles)
25/20 Calories air bike
15-minute time cap heats of 8
ALTERNATE METCON
For time:
5 Hang power cleans
5 Push presses
30 Single-unders
12 Calories air bike
7 Hang power cleans
7 Push presses
40 Single-unders
17 Calories air bike
9 Hang power cleans
9 Push presses
50 Single-unders
20 Calories air bike
MIDLINE/GRIP STRENGTH
2 sets of:
150ft farmers carry
:45 sandbag hold
MOBILITY
2 sets of:
10 cat cows
1:00 box stretch
Member Spotlight – Michele Maholtz
Michele is so easy to write nice things about! Rob and I have known her for over a decade, as we were members at the same boxing gym many moons
ago. We’d pass each other in the early morning and she was always friendly and radiated warmth and kindness. Since that time, Michele has been through a lot, most significantly breast cancer, and we are happy to call her a survivor! Throughout her ordeal, she demonstrated grace, strength and positivity. It was truly awe-inspiring to witness her will and
commitment to her profession, personal life and health.
We look forward to seeing Michele each morning at the 5 AM class. She balances both CrossFit classes and Structure and we’ve seen her build a tremendous amount of physical strength in the past few months. Despite her early 4:30 AM arrival time at the gym, she’s upbeat and fresh and greets us with a smile. In and out of the gym, I’ve been able to count
on her for so many things.
Fun, smart, dedicated, adventurous and klutzy (definitely klutzy!)…that’s our girl, Michele! Here’s more…
but its true!
