Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Potluck appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend. A-L bring a Dessert / M-Z Bring an Appetizer. BYOB.

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

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

Progressive AMRAP Chipper
– 1:00 ON/ 1:00 OFF
– 2:00 ON/ 1:00 OFF
– Full Chipper

• 10 HSPU
• 20 Wall Balls
• 30 Box Jump
• 40 Burpees
• 50 Pull-ups
• 75 D/U

Track your reps from the short AMRAPs. Each rep counts as :02 off of your chipper time.
Score = Full Chipper Time – (Reps x 2)
Competitor: 30/20# MB, 24/20″
Athlete: 1 abmat HSPU, 115/75# BB, 20/14# MB, 24/20″
Health: Shoulder Push-ups, 85/55# BB, 14/10# MB, 20/16″, Ring Rows, 150 Singles