*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.

*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.

*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.

Friday-
Front squat Friday
4 sets of 7, go by feel, no misses.. this is going to be around 70 percent

Wod-
13 Minutes
8 Front rack Lunges 135/95
8 cals on bike (10 on rower or run 200)
8 shoulder to overhead 135/95

*same bar for the entire workout- pick a weight that you will be able to use for both movements

*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.

Thursday
Strength
Deadlift
5,5,5,3,1

Last set is 1+ as many reps as possible at %95

Wod-
7 Rounds

10 wall balls
7 chest to bar pull ups
10 air squats
7 push ups

*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.

Wednesday-ready to lift?
warm up
Overhead sqauat and snatch with pvc and empty bar
Strength 1- Power snatch from the floor 2,2,2,2,2 build up, no misses. Keep working at it!
Strength 2-  Bench 5,5,5,3,1

Wod-
Find your 2000m row time- push yourself and write this number down.

*If you want extra work partner up with someone and alternating slep pushes and plank holds