ANNOUNCEMENTS

PARK WOD!

On Saturday, 5/18, all classes at the gym will be cancelled and instead, we will meet at Winnemac Park at 8:30am for a 9am workout! We will provide water and some bananas, but YOU need to bring a towel. We have no plans to get wet, but we will be using towels in creative ways to get some strength work in. Towel Gainz!

CROSSFIT

PART 1

A1. Barbell Bench Press:

  • Find a 3RM with a :03 pause on the chest on the first rep
  • Drop the weight by 10% and do 2×3 with NO PAUSES

A2. Neutral Grip Weighted Ring Pull Up:

  • 3RM with a :03 pause with chin over the top of the rings on first rep
  • Drop the weight by as much as necessary to perform a beautiful 2 x 3 with NO PAUSES

PART 2

“BASELINE”

FOR TIME

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

PART 3 / AFTER CLASS

Single Leg Glute Bridges: 3 x 8 each leg

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