Monday 5/23

In our new GYMNASTICS class (Tues 3:30pm, Fri 2pm) we tested a max wall-assisted handstand, with our Performance Standard being 3:00 unbroken. Two athletes met that goal, and we’ll be developing stronger shoulders and more spinal mobility.

How long could you hold a handstand for?

WORKOUT for Monday 5/23/2022

“CHELSEA”

EMOM x 30:00
5 pullups
10 pushups
15 air squats

Novice can try 3/6/9, Intermediates can start as written then drop to 4/8/12, etc. If you’ve done CHELSEA, CINDY, or MURPH before you should try 6/11/16 or higher per round. Could also apply c2b/pistols/pushups to the rep scheme.

Post attendance to whiteboard!

No 7:30pm tonight due to the building’s power being worked on.

MURPH IS COMING (one 10am class!) next week on Memorial Day 2022.

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Sunday 5/22

Join us for YOGA at 10am on Zoom with IVAN.MVMT when you RSVP via PushPress!

CONDITIONING for Sunday 5/22/2022

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Saturday 5/21

PARTNER WORKOUT for Saturday 5/21/2022

for time:
100 med ball lunges (handstand)
80 calories (double kettlebell rack)
60 toes-to-bar (elevated plank)
40 HSPU (mixed-grip hang holding med ball)
60 box jump overs, 12/16/20″ (alternating)
80 slam ball (v-sit)
100 clap down-ups

Post time to whiteboard!

WATCH:

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Friday 5/20

The 2nd Gymnastics class is today at 2pm!

WORKOUT for Friday 5/20/2022

5 (chest-to-bar) pullups
8 thrusters, 15/25/34kgfi
13 burpee over bar
21:00 AMRAP

Run 400m every 5:00, including the start. Post reps completed to whiteboard!

WATCH:

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Thursday 5/19

SKILLS for Thursday 5/19/2022 is the DEADLIFT

CONDITIONING for Thursday 5/19/2022

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Wednesday 5/18

WORKOUT for Wednesday 5/18/2022

“NATE”

AMRAP in 20:00
2 (strict) muscle-ups
4 HSPU
8 perfectly-vertical kettlebell swings

Compare to 3/22/2022. Post scores to whiteboard!

WATCH:

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Tuesday 5/17

GYMNASTICS class begins today!

Tuesdays at 3:30pm and Friday at 2pm. RSVP and learn classic gymnastics drills and skills to develop better CrossFit skills!

SKILLS for Tuesday 5/17/2022 is the SNATCH

CONDITIONING for Tuesday 5/17/2022

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Monday 5/16

WORKOUT for Monday 5/16/2022

back squats, then

every 3:00 for 24:00 (8 total rounds)
a. 10/15 calorie row
b. 15 toes-to-bar
c. 15 wall ball, 8/14/20lbs

Post results to whiteboard!

WATCH:

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Sunday 5/15

Join us for yoga with IVAN.MVMT at 10am when you RSVP via PushPress for the Zoom meeting room info.

CONDITIONING for Sunday 5/15/2022

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Saturday 5/14

WORKOUT for Saturday 5/14/2022

“CANDY”

5 rounds for time:
20 pullups
40 pushups
60 air squats

Post times to whiteboard!

SKILLS for Saturday 5/14/2022 is the SNATCH

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