Cinco de Mayo

HUGE CONGRATS to Josh Arcona from Stroud CrossFit for making it VEGAS!!!!  So awesome!!!!!!!! For all of you that have no idea what I am talking about… check it out here.

 

 

Weekend over… new week begins.

 

Class sign-ups… HERE.

 

 

Remember this Saturday from 11-2pm,  we are having our GRAND OPENING event.

Robbins Rehab, Athleta, and 99.9 The Hawk will all be there. (No big deal).

Bring EVERYONE!!!!!!! We are having 2 demo WODs, so come dressed for a WOD (or 2)!!!!

 

Cinco de Mayo

 

Warmup:

 

400m run OR 500m row OR 2 mins of double unders

10 air squats

10 Samson Stretch

10 PVC Pass throughs

10 PVC STOH

Shin smash with ball

Super plates

 

Strength:

 

Back Squat

Using 90% of your 1 RM calculate as follows

5 @ 40%

5 @ 50%

5 @ 60%

 

WOD:

 

With a 30 min. limit complete the following:

#1 – 100 Wallballs (20/14)

#2 – 2k row

#3 – 50 Ring rows