May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run