Monday 5/1/23

April 30, 2023
Monday 5/1/23

Saturday 5/6

We are hosting a CrossFit Level 1 seminar on Sat/Sun 5/6 & 5/7, therefore do not have building access for weekend classes. We are keeping an eye on the weather, and if it allows, we will hold ONE CLASS for adults and maybe kids at 9am on the green next to our building. STAY TUNED FOR UPDATES!

Ready to Run Seminar

If you are plagued with running related pain, and find this movement extremely difficult, sign yourself up for our Ready to Run Seminar on Monday, 5/8 at 5:40pm. Free for all 802 members.

Murph 2023

We will be completing Murph as a community on Monday, 5/29. Heat start times are 8:00 and 10:00am followed by a community BBQ. Sign-in ASAP.

Vest or No Vest....

This Hero WOD calls for some athletes to do the work-out vested. HOWEVER, the majority should do it WITHOUT a vest in order to preserve the quality of movement and to keep your body healthy and safe. Here is some great advice from Morning Chalk Up that the CrossFit community uses to determine vested ability, and the reasoning behind todays WOD.....

The Mobility

Kettlebell Calf Smash

Lying Pec Minor

Plantar Roll with Lax Ball

The Warm-up: 

2 rounds or 5:00 of:

Shoulder Openers

Bent Over Reverse Fly

Prisoner Good Mornings

Lunge Rotate

Easy Push-ups

The Strength

6-7 Rounds on a 2:30 Loop

Tempo Bench Press (3 seconds down -0 seconds at the bottom -1 second on the way up -1 second at the top)

Reverse Fly (Bent Over) LIGHT! 

:30 Mono

Active Rest: Scapular Pull-Ups --> Tap Swings -->Tap Swing Pulls -->Pull-Ups

The Met-Con

CINDY (variation)

As Many Rounds/Repetitions As Possible in 20:00



Air Squats

* Air squats and push-ups MUST be done on your mat! No air-squatting and push-upping under the rig.

The Finisher

Ring Rows

Bench Dips/Ring Dips

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