T-Shirts Pre-Order

We have 3 teams signed up for the VA loans event. Please help support the teams with this event t-shirt. We are taking pre-orders immediately to turn in to hylete by next week. It is the same slate grey shirt that we have with the green asterisk. T-shirt cost will be $30. Remember it is a fund-raiser for the athletes participating. Pre-Order shirt will be on the whiteboard.

Workout of the Day:

300m run

5 Overhead Squats(135/95)

10 Front Squats(135/95)

15 Wall Ball(20/14 to 10')

3 rounds

Stamina & Recovery

Today's workout was an opportunity to test your muscle stamina and recovery time. Many used the same weight for all eight sets, unable to recover in the time allowed. Others were able to PR on all rounds, setting a new 5 rep max, 3 rep max and 1 rep max PR.

Workout of the Day:

2 minute clock:

200m run

Press 7-7-5-5-3-3-1-1 (just 1 max rep set per round)

1 minute rest

8 rounds

23 minute workout

Deadlift/Burpees - Inverse Ladder

Athletes were instructed to scale the deadlift weight for an unbroken set for at least the first 2 rounds.

Workout of the Day:

10 Deadlift(255/175)
1 Lateral Facing Burpees
9/2, 8/3, 7/4, 6/5. 5/6, 4/7, 3/8, 2/9
1 Deadlift
10 Lateral Facing Burpees

Hidden Grace

Score equals rounds completed plus double-under jump rope reps

Workout of the Day:

"Hidden Grace"

2 Minute Clock:

6 Clean & Jerks(135/95)

20 Pull-Ups

Double-Under Jump Rope - max reps in remaining time

2 Minute Rest

5 rounds

Triple 3's

In the spirit of the 2014 CrossFit Games, we decided to give everyone a taste of the "Triple 3's". Athletes could choose to do a "Triple 1", "Triple 2" or take the full dose.

Workout of the Day:

"Triple 3"
3000m Row
300 Double-Under Jump Rope
3 Mile Run

Happy Birthday Noelle!

Noelle requested slam balls in her workout, so we had to make it a new and improved slam ball. Introducing the Medicine Ball Clean Thruster Slam Ball. MBCT Slam Balls. Happy Birthday Noelle!

Workout of the Day:

Team of 3 Workout

1) 200m Run

2) Sit-Ups- max reps while runner is out

3) Medine Ball Clean Thruster Slam Ball(50/30) - max reps while runner is out

5 rounds

Happy Birthday Charlie!!

All those weighted lunges will leave everyone's butt thanking you for the rest of the week. Happy Birthday Charlie!

Workout of the Day:

"Charlie"

7 Dumbbell Squat Cleans(50/35) - pair

OR

7 Kettlebell Cleans(53/35) pair

24 Front Racked Walking Lunges(Same Weight)

200m Run

3 rounds