East, Wednesday, 05/23/2018

CROSSFIT
*Load Week

Strength

RDL
4×10 across
*Same weight as last week
-ss w-
SA Front Rack Carry
4x100m/side

Metcon

:90 Max Effort :30 rest/transition

1. Assault Bike Calories
2. Hang P. Snatch 75, 55
3. Box Jump 24, 20
4. WB Russian Twists 14, 10

COMPETITION

3 Rounds

10-12 Stationary Dips
12 SA DB Row (R)
12 SA DB Row (L)
12 DB Curls
*Only 45sec rest between movements.

LEANX

Tabata Split Squat
-Rest 1 Min-
Tabata KB Russian Twist

-then-

4 Rounds:

90 secs on; 30 sec rest
1. Cal Row
2. Double Unders
3. Cal Bike

BOX NEWS

  • We’ve entered week 2 of the Whole30 Challenge! Great work to all of our challengers thus far! Hopefully we’ve all made it through the sugar withdrawal at this point! 
  • The Central East Regional kicks off this Friday – Head over to games.crossfit.com to checkout all the action.
  • Saturday – 8am Weightlifting, 9am CrossFit and LeanX Combined, 10am CrossFit – NO OPEN GYM after 11am
  • CLOSED THIS SUNDAY
  • “Murph” is this coming Monday (5/28) at 9am. Remember this is open to the entire Community and we will have 3 scale options. Please arrive 15 minutes early if you plan on bringing someone who has never been to the gym so they can fill out a waiver.