Workout Of the Day

Workout Of the Day:
“Helen”
3 Rounds For Time:
400m Run
21 KB Swings, 24/16kg
12 Pull Ups

Post total time.
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IMPORTANT SCHEDULE CHANGES:
Friday, May 24 – Last class is 5pm. All other classes are normal.
Saturday, May 25 through Monday, May 27 – CLOSED DUE TO REGIONALS

Hopefully everyone can come hang out at least for a day or morning/afternoon up in Santa Rosa and cheer on Mary and our team as we compete.

Yesterday Golda swam in the race from Alcatraz, an incredibly competitive event, and not only did she win her age group overall, but she also won overall female. Can’t get any better than that!

Workout Of the Day:
Partner up!
1min sniper plank
50 Dead lift @ 225/155
1min wall sit
50 Clean and jerk @ 135/95
200 Double Unders
50 Clean and jerks @135/95
1min wall sit
50 dead lifts @225/155
1min sniper plank
Post total time.
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Shirts will be here Tuesday!!! If you haven’t ordered yours yet get on it. You can find it in our Online Store on the right sidebar. And don’t forget to get your tickets for Regionals while you’re at it. Our team is really excited to represent you all and make you proud.

Workout Of the Day:
Snatch Complex
5 Rounds of 1 rep of each:
Snatch Deadlift
Snatch Pull 
Snatch
OHS
(50-55-60-65-70% of 1RM Snatch)

AMRAP in 12 Minutes:
10 Snatches, 95/65
200m Run
Post loads and total rounds plus reps.
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It’s never too late to start CrossFit. This is a pretty cool story, check it out…