Thursday May 22, 2014

This upcoming Saturday, May 24th, there will be a NOON class only; arrive at NOON.  The Crossfit Regionals will be taking place Friday-Sunday at George Mason University Patriot Center. If you don't have anything going on, I highly suggest going out to watch these incredible athletes perform! 

Monday's Memorial Day Murph will be held at 11am and 12:30pm. The trainers will be working out at the 12:30pm class, so ONLY come to this class if you do not need to be coached.  This means you must be a Crossfit veteran; no new people are to come to the 12:30pm class. 

Skill/Strength

Shoulder Press 3-3-3-3-3

recovery: 10e uni leg opp hand pickup putdown KB Deadlift

WOD

Wallball

Front Squats (95/65) DO NOT DROP THE WEIGHTS...CONTROL THEM!

Swings

25/20/15/10/5 of each

**2 STRICT pull-ups every 2minutes (NO BOXES/BANDS)** (or 10 Pullins)


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