Tuesday April 22 2014

I hope everyone had a wonderful long weekend and got out to enjoy some of the awesome sunshine! 

We are starting to plan for Summer Games and the first ever CrossFit event in the Summer Games. We will be taking 5 athletes from every region. We will let you know as soon as registration opens. We will also be needing about 10-15 volunteers to help out with judging,equipment etc.  Let your Coach's know if you are interested in helping out. We can not do this without your support!! Again Summer Games will run July 4th and 5th 

For tomorrow; 

Prep 

Run 1 mile 

Bulletproof shoulder routine

Burgener warm up 

Strength 

7x1 hang squat snatch 

Build to a 1 rm 

 Conditioning 

10 min EMOM 

1 hang squat snatch at 80% of above + 10 air squats 

Recovery 

Walk 400m at an easy pace 

Gentle twist 2 min per side