Tuesday, May 17th 2016

CONGRATS TO ZAC F!

Huge congratulations to Zac F and his beautiful bride Alex!  They were recently married in New Hope, PA but now he’s back from the festivities and the honeymoon and ready to get back at it.  The upside of getting married and CrossFit? Carrying the bride across the threshold is a piece of cake.  Give him a pat on the back and tell him job well done!

FREE FOUNDATIONS NEXT WEEK

If anyone has friends or family who have been wanting to give this CrossFit thing a try, we are doing another round of FREE Foundations/101 Classes next week!

They will be run on MAY 23RD, 24TH, AND 26TH @5:30 PM. We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about! 

 

SKILL WOD

10 Strict Pull Ups

10 Hip Extensions

3 Rounds

WOD

Swinging Annie

50-40-30-20-10

Doubles Unders

Sit Ups

Russian KB Swings

Fitness: 35/26

RX: 53/35

RX+: 70/53

20 min Time cap

Coaches Tip: Completing this workout in 19 minutes, and doing doubles in sets of 5 is not the goal.  You should be moving the whole time and hitting big sets of doubles.  If you are still working on DUs then scale down the number each round, or just work on them for a pre determined amount of time.  Almost like skill work built into the WOD.

Some badass ladies making hard work look easy at the 9:30a class…

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