5.25.12

Morning class @ 8am ONLY. Doors Re-open at 5pm for CFFM Open House/Pot-luck BBQ/Wod For Warriors "21 Guns Memorial Salute" Partner WOD. TGIF!

5.24.12

Snatch 5 x 3 @ 90% of 1-RM from 4.23.12.

5.23.12

"Jackie" For time: Row 1-K, 50 Thrusters @ 45#, 30 Pull Ups.

5.22.12

15-min AMRAP: 5 Push Ups, 7 T2B, 9 KBS @ 16k/24k.

5.21.12

"Field Work" 5 Rounds Not For Time (rest as needed between rounds): Prowler Push Low Bar ONLY AHAP x 40-yds, Bear Crawl x 20-yds, Sprint x 80-yds.

5.18.12

15-min AMRAP of (beginners) 3 pull ups, 6 push ups, 9 air squats (intermediate) 3 handstand push ups, 6 pistols, 9 pull ups (advanced) 3 muscle ups, 6 handstand push ups, 9 pistols

5.17.12

Row 1K then complete as many reps as possible of Deadlift @ 185#/275# within a 7-minute time cap.

5.16.12

3 RFT of 21 Thrusters @ 65#/95#, Run 200-Meters, 21 Burpees.

5.15.12

"Annie" for time: 50-40-30-20-10 of Double Unders/Sit Ups.

5.14.12

Clean 5 x 3 @ 90% 1-RM from 4.13.12.

5.13.12

OFF/Closed

5.12.12

Open Gym 8am - 9am. Instructional Clinic for new clients, 9am - 10am. Overhead Squat and Mobility. Pre-requisite reading: pages 39-45 in the CrossFit Training Guide.

5.11.12

"Field Work" Friday! One word: PROWLER. WOD = Coaches Choice. Deal with it! *New clients: Instructional Clinic on Clean and Jerk progression.*