Warm up,
Row 1000 or run a mile
then 3 rounds
5 pull ups
10 push ups
15 squat

Strength-
Back Squat- Deload week. light weight
10,10,10,10, at about 60-65%

Wod
15 minute ladder
1 power Clean, 1 burpee over your bar #155/115 Run 200
2 power cleans, 2 burpees run 200
3 Power cleans, 3 burpees, run 200

And on and on and on and on.. this will quickly turn from a running wod into a clean/burpee wod.

*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