Friday, May 23

Ittttttttttttttttttttttttt’s Friday. Well actually it’s the Friday before Memorial Day, which is the unofficial start of summer. So technically this is the last Friday of Spring until Labor Day! Oh and there are only 98 days left until college football season starts!



So I’m going to go out on a limb and let you all in on a ‘not-so-secret’ secret. Anytime we program a WOD and call it ‘Death by…’ it’s never easy. In theory it might sound easy, but it’s not. A lot of people were surprised that it sucked yesterday and I’m really trying to wrap my stubborn, Italian head around that one.


With that being said, everyone did an AMAZING job today!!!! You kept going, even after it got terrible!!! Such awesome work from EVERYONE!!!!!!!


Rope climbs!!!!
Rope climbs!!!!


Class signups for NEXT week are here.


Class sign-ups for tomorrow are here.

A few announcements:


1) JBN is coming in TODAY!!!! So sign up for the 6pm class, come in a wee bit early and get some extra energy to get through this dooz-ie today!!! Then after class, get some recovery stuff to help you out for the LOOONNNNNGGGGG weekend! We want everyone to enjoy all the picnics they are going to! But, if needed… Alcohol is an option to take the pain away (temporarily).


2) Ariel’s house Saturday. Anytime after 5. The Halper-Brody’s are bringing alcohol. I am bringing monster cookies. Sign up!!!!! Address is at gym. I’ll post it tomorrow on the blog.


3) Memorial Day ‘Murph’ is Monday at 9am. That is the only class we are having on Memorial Day. The rest of the week is regular schedule!


4) Starting June 17th (it’s a Tuesday), we will be having CrossFit Kids classes!!!! BOOOOOOOOOM!!!! They will continue through the summer every Tuesday and Thursday from 3-4pm. Age levels are kindergarten and up. Just like our regular CrossFit classes, with our CrossFit Kids classes kids get to try us out for FREE too! But they get 2 classes for FREE!!!!! Sweet deal, we know!!!!!! More info coming this weekend. Please contact us if you are interested!





Friday, May 23





Good mornings (3 sec. pause at bottom)

Hamstring smash (tennis ball & box)

Low back stretch





Deficit Deadlifts


Add weight to each set

90 sec. rest in between sets







Deadlifts (225/155)

Toes 2 Bar

30 Double Unders