5.22.14 WOD

Stephanie got her first Ring Muscle Up today!!!  Contratulations Stephanie!

Memorial Day Murph is this coming Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class. Come have fun, celebrate heroes and 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 or click here for more information.  If you’ve had any friends who wanted to get started, please have them check out this program.

10 minutes muscle up practice.

For time:
Row 1000 meters, followed by five rounds of:
2 Muscle Ups
15 Box Jumps
Then, finish with:
1000 meter Row

AMRAP 5 of:
10 Slam Ball (30/20)
20 Sit Up

Want to get better at Muscle Ups?  Who doesn’t?!? This is a skill that we are always improving on.  This stretch is great for improving your shoulder flexibility so that you can get up from the bottom of the ring dip.  The bottom of the ring dip is a tricky position.  You want to be careful that your shoulder is in a strong position, and not a position that encourages pain.

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