*we are closed Saturday and Sunday for beach weekend!! If you waited around and didnt book a room there most likely arent any left but you can check.  we are staying at hotel sol in redington shores. website is www.thehotelsol.com  BUT BUT BUT there are probably rooms left right across the street at Sand Vista  but you have to call them to book. Sand Vista is a small mom and pop hotel….

********If you have seen people walking around the gym with meal plans or getting personal training and are interested in either please talk to one of your coaches about pricing and availability. Personal training is really for anyone. If you are new it will accelerate the learning curve of CrossFit. If you are a veteran our coaches can take one on one time to help you with the movements you might struggle with.

Tuesday-
Strength-
10 minute EMOM

Every minute on the minute perform
1 squat clean+1 power clean and jerk
Start light and work up- no misses
Leave your bar out for the wod

Wod

4 rounds for time
10 toes to bar
25 doubles (60 singles)
10 burpees over your bar
THEN (this counts as part of your wod time)
15 power cleans (225/155) if you are scaling challenge yourself, we know not every one can do 225/155. thats fine, these are not touch and go, Pick YOUR heavy weight.

*we are closed Saturday and Sunday MAY 20 and 21st….. for beach weekend!! If you waited around and didnt book a room there most likely arent any left but you can check.  we are staying at hotel sol in redington shores. website is www.thehotelsol.com  BUT BUT BUT there are probably rooms left right across the street at Sand Vista  but you have to call them to book. Sand Vista is a small mom and pop hotel….

********If you have seen people walking around the gym with meal plans or getting personal training and are interested in either please talk to one of your coaches about pricing and availability. Personal training is really for anyone. If you are new it will accelerate the learning curve of CrossFit. If you are a veteran our coaches can take one on one time to help you with the movements you might struggle with.

Monday-

Warm up
25 sits ups
1 minute plank
25 sit ups
2 minute plank

Strength-back squat
5,5,5,3,1+  last set is as many REPS as possible at %95

Chipper, complete in any order 25 minute cap.
600M Sandbag Carry
6 sled pushes (down and back is 2)
60 cal row
60 Kb swings 70/55 Rx (SX do 55/35 and do 40 reps)
60 Cal Bike

Strength
Snatch- from the hang (knees) Catch in the squat if you can. add a squat if you cant
sets of 3
3,3,3,3,3

Strength 2
Bench
5,5,3,3,3

Wod

Randy
75 snatches for time

Strength-Deadlifts
5,5,,3,3,3
Last three sets are 70 80 90 percent

Wod-
5 rounds
5 Deadlifts 315/225
Run 400
2/1 rope climbs

Core work-
Max plank hold

Strength-
push jerks from rack
3,3,3,3,3

Wod

3 Rounds
10 Thrusters 155/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups