Tonight is Brews and Brats at 6pm! Come and celebrate the weekend with us for a bit. 

Class this Saturday will be at 930am.

Mobility/Warm Up

5 Rounds:

10 Power Cleans (135/95)

15 Wall Ball Shots (20/14)

NO 9AM CLASS TODAY!!!

To everyone who came yesterday (Wednesday), congrats, you survivied a very difficult workout if done correctly.  Thank you for your efforts! 

We are increasing workloads lately and there is greater demand placed upon your body.  Drink a lot of water and eat well in preparation for class.  After class, rehydrate and begin strong recovery efforts.  Take plenty of fish oil and protein supplements.  You don't get stronger in the gym, you get stronger the 23 hours outside of it.  Take care of your body.

Mobility for 15 minutes

Bent Rows 4x8

5 Rounds:

200m

25 KB Swings (1.5/1)

10 Box Jumps (30/24)

Great job so far this week guys.  Today we're onto the 4th Regional WOD, and perhaps the most difficult and time consuming. 

A few notes: 

1. Sign up for Brews and Brats.  Friday. 6pm.

2. If you can help with the parade on Memorial Day (Saturday) please sign up.

3.  Is their any interest in an "Open Gym wrestling" and/or some self defense training?  Would your friends be interested?  This is something we are definitely looking into come early June.  Please post your thoughts here!!!

For Time:

50 Back Squat (135/95)

40 Pull Ups

30 Shoulder to Overhead (135/95)

50 Front Squat (85/65)

40 Pull Ups

30 Shoulder to Overhead (85/65)

50 Overhead Squat (65/45)

40 Pull Ups

30 Shoulder to Overhead (65/45)

*22 Minute Cap.

*There will be SCALING OPTIONS for both weight and rep scheme. 

*This will be a rough work out, even with scaling. Be wise with stretching and rolling out after the workout.

Records:

15:29 Rich Froning, Jr

14:44 Julie Foucher

Warm Up

Skill: HSPUs and DUs

4 Rounds:

10 DB Snatches (60/40lb)

160ft Shuttle Sprint

Rest 2 Minutes

30 Ball Slams (40/30)

Rest

Burpees, burpees, burpees

Hope everyone had a good weekend.  Thanks to those who participated in the 5k to support the local community: Kristi, Chip, Raul, Dave, Tanja, and Frank.  You guys all ran really well and were able to set some goals for the next time you race the same course in November.  Hopefully we will have official results shortly. 

Sign up for Brew and Brats to be held this Friday at 6pm!

This week we will attempt to complete a version of each of the Regional WODs that the top competitors in the world have used as their baseline to qualify for the Games.  The results thus far have been amazing. We were able to watch a live feed this weekend of the Central East guys and girls going after it.  Very inspiring to say the least. 

We touched on Regional WOD #1 within the last few weeks so we will move to #2 (or a scaled version of it).

Romanian Deadlifts 5 x 3

For Time:

Row 2000m

50 Pistols (25 each leg)

30 Hang Cleans (225/135)

*17 Minute Cap

*Obviously we will be scaling this for A LOT of people!

*Guys record: 11:28, Rich Froning, Jr

*Girls record: 12:24 (I think!)

 Have you been following the CrossFit Regional Competitions?  Who has been the most impressive athlete or performance thus far?  Spealler? Froning, Jr?