Friday May 31st
10 rope climbs
20 back squats 225/155
40 cal row
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
FYI. There is no endurance class at 7 pm tonight. Just regular class. Also Sunday June 2nd, there is no open gym.
Thursday May 30th
Run 1 mile
Run 1 mile
CrossFit-JournalPOST Weak Behavior: One-Upping – Mike Warkentin advises you to find your own limit in your next workout. Ever watch an auction and want to choke the guy who continually adds a buck to the top bid? You know the guy. He’s the same one who ruins office pools with the ultra-clever “and one dollar” bracketing strategy learned from contestants on The Price Is Right. He’s also the guy who ruins any poker game without a minimum raise by forcing everyone to ca… http://ow.ly/2xesZZ
CrossFit-JournalPOST Don’t Neglect Your Neck – Bill Starr recommends a host of exercises to build a strong upper back and neck. For those athletes who participate in contact sports, such as hockey, lacrosse, football and soccer, having a strong neck is an absolute must. It can mean the difference between getting a stinger in the neck after a head-on-head collision or being carried off the field and into the emergency room. The sad truth of the matter is that even if … http://ow.ly/2xdmTt
Tuesday May 28th
4x50M Overhead Walking Lunges (With a Bar, increasing weight each time)
HERO WOD RAHOI
12 Min AMRAP
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
CrossFit-JournalPOST Capturing the Human Experience – At 5 years old, Janet Ying started taking violin lessons. It wasn’t particularly remarkable. “It was one thing among many that I did growing upgoing to school, taking swimming lessons, things like that,” she explains. Today, her Ying Quartet, which includes two of her brothers, is in its second decade of performing. The ensemble, which in 2006 won a Grammy Award for Best Classical Crossover Album, is in residence… http://ow.ly/2xbkRA
CrossFit-JournalPOST CrossFit Radio Episode 276 – On Episode 277 of CrossFit Radio, host Justin Judkins interviewed CrossFit HQ Level 1 Seminar Staff members Rob Miller and Austin Malleolo. This episode was webcast live at 6 p.m. PDT on Wednesday, May 22, 2013. 3:40 Rob Miller owns CrossFit Delaware Valley. He described how he makes warm-ups fun and addresses different athletes’ needs during a warm-up or skill session. Miller offered some details on scaling and explai… http://ow.ly/2xa8YL
CrossFit-JournalPOST CrossFit Kids as a Physical-Education Curriculum: A Pedagogical Perspective http://ow.ly/2x8TDP
Saturday Matt will be holding mobility at 8 am! Come in for some fun! And don’t forget, Monday is Memorial Day and we will only be holding a 9 and 10 am WOD. THEN… Some of us are going up to Corner Canyon for a hike after. Everyone is welcome!