May 24, 2013

23
May

May 24, 2013

Announcements

Monday is the Memorial Day holiday and we are holding classes at 8 and 9 AM only.

Reminder: Free WOD this Saturday at 9 AM.

As you may have noticed this week was a deloading phase – volume and the metcons weren’t as heavy as usual. We tested classic CrossFit benchmarks and kept our programming on the lighter side. Next week, we will be doing a few more benchmarks and Olympic lifting complexes, plus testing some Regional workouts (don’t worry, the 100s WOD will be scaled!). Then, starting June 3, we will begin another squat cycle and follow a more planned template…and everyone will continue to get stronger!

 Brooks_regional judge
Brooks, judging at Regionals

Workout of the Day:

15 minutes to fine 1-rep max thruster (weight is taken from ground)

“Fran”
For time:
21-15-9 reps of
Thrusters 95/65
Pull-ups

7 Responses

  1. Eric C

    Fran donkey kicked my ass on our first date. Is Fran a former Soviet gymnast on Dinabol about 225 with facial hair? Because that’s what it felt like was on my back and shoulders during that bloodbath.

      1. Eric C

        I know I’m always a little dramatic at this time of the month. I’m going to go watch the Oprah channel now and do some scrap booking.