This week we will be testing a few lifts for use as future base percentage training numbers. We’ll also have some conditioning “tests.” One thing will be super important- WRITE IT DOWN. If it’s a lift- record your weight. If it’s a metcon- write down your time, weight, and how you did it (if scaled). Monday’s tests will repeat for those that come on Tuesday. Monday people will have an alternate WOD on Tuesday.
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Test 1
For Load
Front Squat 3RM
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Test 2
For Reps
Max Unbroken Wallballs
V1- 20/14#
V2- 14/10#
V3- 10/6#
Record weight and reps for future use.
Constantly Varied. Coach Chris preparing for the 2015 Spread Your Wings 12 hour course.
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Box Briefs
>>>Head’s up<<< There will NOT be a Community WOD this Saturday due to the Crossit Games Regionals. We WILL have yoga Saturday at 8:30am.
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This Friday the 15th at 5:15pm– Friday Night Endurance series.
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We have 3 upcoming Nutrition Talks–
Wednesday the 13th– Fuel 101: General nutrition for health and weight loss.
Wednesday the 20th– Jet Fuel :Nutrition for performance.
Wednesday the 27th– Tank Fuel: Nutrition for “getting jacked.”
*All three of these talks will be at 6pm in the evening and last approx 30-45 min.
**Free to members and the public.
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The weekend of the 15th-17th is The CrossFit Games Regionals in Dallas. We (Chris & Laura) will be going Saturday and Sunday. Some folks will probably be going all three days. We’ll make plans to meat/eat/hang/etc as it gets closer.
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Memorial Day is Monday the 25th and we’ll be doing our traditional Memorial Day Murph. Just like last year, the box will be open from 6-9am. You can do “Murph” rx’d, scaled or with a team. Come at the top of the hour to get ready for team Murph- 6, 7, & 8am.