Wednesday 8 May, 2013

By 05/07/2013 wod

Winter’s Finally Over!

…I think.

Hopefully we’ve seen the end of squatting in hats and jackets. Bring on the heat!

As you undoubtedly have heard, we’ve got a lot of events coming up this summer that we hope everyone gets involved in. First is the Endurance Seminar + 12 Week Program this weekend…remember, non-members are welcome to this seminar and course too! This is a great way to learn proper running mechanics and drills BEFORE the race season starts. Oh yeah…and you’ll get to do FREE 5K’s all summer long. Check out the events page on the right for more info —>

Next weekend is ThorntonFest! This is our second year with a booth- so come on out to the Thornton Rec Center on Saturday, May 18th, and say hi! We’ll have gear on sale and some equipment to play with. Oh yeah, and last year there was some KILLER BBQ.

Jeff and Bridget will be gone at the end of the month and off to Salt Lake City for the CrossFit Games Southwest Regional! Bridget’s been doing CrossFit for nearly 5 years, and this is her first time qualifying at the Regional level. As we get more details on the live broadcast, we’ll let you know!

The end of this month also brings Memorial Day…and you know what that means. MURPH. 1 mile run. 100 pullups. 200 pushups. 300 squats. 1 mile run. With a weight vest. This is one of the ONLY times that you will EVER do a workout that is longer than 30 minutes…so come join the fun!

 

All Levels

BB Gymnastics

Hang Clean and Push Jerk

3 x 3 @ 50%, 2 x 2 @ 60%, 2 x 2 @ 65%

Gymnastics

5 Rounds Not for Time:

15 Hollow Rocks + 10 Tuck Crunch+15 Arch Rocks

Conditioning

30-20-10

Jumping Lunge
Burpee
Sit-up

Level 1

BB Gymnastics

Hang Clean and Push Jerk

3 x 3 @ 50%, 2 x 2 @ 60%, 2 x 2 @ 65%

2A) 5×3 Clean First Pull with 3sec pause at knee, heavy
2B) 5×2 Front Squat @ 70%

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