Tuesday May 31

“CrossFit Total”

1 rep back squat
1 rep press
1 rep deadlift

CFT = total of 3 best lifts (ie 200 squat + 100 press + 300 DL = 600 CFT). You only have 3 (pre-designated) attempts at each, not counting warm ups.

Keras pulls 455

Monday May 30

The gym will be closed Monday for the holiday, back to business as usual Tuesday. Enjoy the Memorial Day weekend!

Friday May 27

Happy Memorial Day weekend!

“Murph”

Thursday May 25

REST UP!

Nap, ice, go to bed early. Friday is a biggun.

Wednesday May 26

Thursday will be a rest day, Friday will be a benchmark, and we will be closed this weekend for Memorial Day.

A1. Back squat 5/3/1+
A2. 3 x 5 BJs @ 24″
B. 3 rounds for time: 8-10 GHR + 20 KB swings + 30 abmat situps + 40 DU

Tuesday May 24

A1. Bench 5/3/1+
A2. 5 x 3 clapping true pushups
B. For time: 7 rounds of 7 ringdips + 7 CTB + 7 BJs @ 24″
C. Shoulder prehab

Monday May 23

A1. Deadlift – 5/3/1+, 11X1 tempo
A2. 3 x 15 TTB, rest 4 min
B. For time – 5 rounds of: 4 front squats (from ground) + 8 burpees + 12 GHSU

Jason vs Fran, 40 sec PR

Saturday May 21

Dealer’s Choice!

Friday May 20

A. Press 5/3/1+, rest 4 min
B. Shoulder prehab
C. “Nicole”

Thursday May 19

Recovery/Make-Up

Today’s reading: How to avoid GMOs

Bow down to "The Chief"