“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Here I am (Jonathan) getting 4 strict muscle-ups, a new PR!!!

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

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We had a great time Saturday for the Grand Opening!!!  Thank you to everyone that was able to come out and participate.

Deadlift 3-3-3-3-3 reps

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We will be having our Grand Opening on Saturday, June 14th, from 10am-4pm. We will be doing a FREE workout for all in attendance (Helen). We are also going to be Barbecuing starting at 12:00pm, (eat after the workout). This is the perfect chance to give your friends a taste of what CrossFit is like. I hope to see all of you there. We will also be raffling off some T-Shirts and One Month of Unlimited Classes.

“Helen”

3 rounds of:
400m Run
21 53# Kettlebell Swings
12 Pull-ups

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Here is Josh’s latest Box Jump: 50″.  Good Stuff

Ten rounds for time of:

12 Burpees

12 Pull-ups

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Rest Day

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

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Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

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The video for the Memorial Day WOD is here.  Check it out!!!

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

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Here is Jeremy getting crazy on 2 pood Kettlebell Swings.

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

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