May 9th, Monday

6, 7, and 8am, Noon, 4:30 Open Gym, 5:30 and 6:30pm


There’s nothing like some good old fashioned plyometric work.  Don’t let your core drag behind and drop your hips in these push ups.  Stay rock solid and learn something.

Extra Reading: It’s impossible to be Vegan:Lessons from a 10 year old girl
EMOM10 RoundsAlternating
10 TTB
CrossFit WOD (Time)
10 Rounds
5 Clapping Push Ups
7 Deadlifts 185/125
100m sprint

May 7th, Saturday

Yoga for Athletes 9AM. 10 and 11am CrossFit

This is a lot of work to get done.  It’s harder in the beginning so get in there and get as many reps under your belt as quick as you can.
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

It’s Saturday, You can do this one with a Partner!  There is a catch….


May 6th, Friday

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm
Nothing too complicated for this HERO WOD just good ole fashioned Hard Work.
***Extra Reading***
Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#

In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here