Monday May 16

May 15th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend.

Regional Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Super-loading Week:
Warm-up the full squat movement, then: Quarter Squat
Back Load, 105% 110% 115% of 1RM sets up to 5
Front Load, 105% 110% 115% of 1RM sets up to 5

WOD

For Time, 6 Rounds of:
400m Run
30 Russian Twists, MB
20 OH Lunges, BB
10 Alt. DB Snatches
5 Burpees

Competitor: 30/20# MB, 95/65# BB, 70/45# DB
Athlete: 20/14# MB, 65/45# BB, 45/30# DB
Health: 14/10# MB, 15/10# Plate, 30/20# DB