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Monday 5-16-16

15
May

Monday 5-16-16

WOD

“DT”

5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx Weights – 155/105

EXTRA

Strength: 

1) Snatch + Overhead squat: 10 rounds – Every 2 minutes perform:

-1x Squat snatch + 2x overhead squat (Work up to a 1+2 max for the day), then:

2) Overhead squat: 1 round for max reps:

-Overhead squat (bodyweight)

2) Back squat: Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

*If you have a legitimate and recent 1 rep max back squat, take the percentages off of 90% of your 1 RM. If you are just getting back into the game, go off of 100% of your most recent 1 rep max.

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

[styledbox type=”warning” align=”center”]The Competitive Edge BootCamp classes are here! Come join Coach Joyce Mon-Fri 5AM, 7AM or 8AM, Sat 8AM, for 45 minutes of booty burning badassness!!! [/styledbox]

[styledbox type=”information” align=”center”]New morning hours: (Mon-Fri)

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

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[styledbox type=”download” align=”center”]May Events:

May 16th: Nectar Juice Bar sample station (details coming)

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

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