F.Y.I.
All Tuesday afternoon classes are cancelled this week due to Cal’s shoulder fix. If we get home really late on Tuesday night from the hospital, we may need to cancel the Wednesday morning classes as well. Right now the plan is to have all Wednesday classes. Be sure to check the website for updated information.
We will be doing the hero WOD, “MURPHY”, Saturday the 23rd at 9:00 am. The doors will open at 8:30 if you want of come in and do a little warming up. If you want to be part of the “Murph Challenge”, registration must be done by midnight today. This is a great cause. Click on the Murphy Challenge icon below to register. If there are a number of people who cannot make the Saturday Murphy and would like to do it Monday,(Memorial Day), we will do it then as well.
Warm-up: Jog 3 Min with footwork. 2 Rounds of 10 Wallball 10 Medball Clean 10 Shoulder Touches. Dynamic Stretch
Strength: Clean & Jerk*
60% 4×1 70% 4×1 75% 4×1 80% 4×1
WOD: ROCKET MAN
2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
5 Clean @ 50% 1RM
2 Rounds of Cindy
4 Clean
2 Rounds of Cindy
3 Clean
2 Rounds of Cindy
2 Clean
2 Rounds of Cindy
1 Clean
Compare to 6.23.14
Icing: 100′ Prowler Push