5.19.14 WOD

It looks like the weather is nice enough to WOD outside.  Wonder what that means?!?!

Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions.  If you’ve had any friends who wanted to get started, please have them check out this program.

Shoulder Press 5×3, then Max Effort at 30% of 1RM

AMRAP 30 of:
15 Front Squats (95/65)
400 m Run

Accumulate 100 T2B with a partner.

I’ve shown this video before, but I think it’s an excellent way to look at Knees to Elbow and Toes to Bar.  When doing high rep Toes to Bar, it’s very important to do knees to Elbow efficiently.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=IJZpz5C1dAA[/youtube]