Couple of quick reminders:
1) Saturday May 24th we will be joining in with the local CrossFit community to help raise money for a coach at a sister gym – CrossFit BNI. We will be performing the WOD at our home gym (CFG), more details can be found here: https://www.facebook.com/events/622201784538560/
2) Monday May 26th is Memorial Day. Many of you know what that means – we will be doing “Murph”
3) Sign-Up sheets for Josh’s BDay Party and Alicia’s Going-Away Party are Posted on the Whiteboard by the front desk!!
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A. Weightlifting:
Clean – 10min to Heavy Single (This is NOT a 1RM, but something heavy for a single repetition.)
-then-
3×2 @ 90% w/ 90s rest (After establishing your “heavy single” (NOT a 1RM), you will remove 10% and perform 3 sets of 2 reps w/ 90s rest in between. You may drop between reps. MUST be full squat.)
B. MWOD:
T-Spine Opener…Pick Your Poison – LAX Ball or Foam Roller
C. WOD:
Row 2k Time Trial
While you are waiting for the rower OR after you have gone, you will choose one or more of the following skills to improve upon:
1) Muscle-Up Turnovers w/ Band
2) Double Under Practice
3) Pistol Progressions
4) GHD Sit-Ups (extend your ROM)
*Hint: Pick the one you suck at most…
