The gym will be closed on Saturday.
Good luck to everyone this weekend at the Mud Run!
Also to Justin on his level 1 Cert

For all the diehards( Home work )
either run a 5k or try this gasser on for size
4 rounds for time 50 squats 400 meter run

Kristen enjoy some well deserved rest & relaxation have a cold umbrella drink for me

FRIDAY make-up a missed WOD or create something of your own! Anything goes! If you can’t seem to come up with something FRAN is always an option!
The gym will be closed on Saturday. Good luck to everyone this weekend at the Mud Run! Also to Justin on his level 1 Cert.

5 Rounds
5 Deadlifts 275/185
10 Burpees
For Time:

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decreased body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is marked shortcut to that end! The deadlift is KING!!

“GO BIG OR GO HOME”
Front Squats
3-3-3-3-3

Metcon

“Work on Weakness”
Developed BY CrossFit 509
25 Reps. of Each
Hang Power Snatch 95/65
Ring Pushups
OHS 95/65
Box Jumps 24/20
OH Walking Lunges 45/25
Thrusters 95/65
GHD Situps
SDHP 95/65
Burpees
WallBall 20/14
For Time:

If you always live with those who are lame, you will yourself learn to limp.-Latin proverb

30 HSPU
40 Pullups
50 Kettlebell Swings 1.5 Pood
60 Situps
70 Burpees
For Time:

Are you tired, burnt out, feeling weak, and frustrated? When is the last time you took some time off?

150 Wallballs 20/14
5 Pullups on the Minute every Minute until Wallballs are complete
OR
Mainsite WOD

If we had no winter, the spring would not be so pleasant: if we did not sometimes taste adversity, prosperity would not be so welcome.-Anne Bradstreet

We grow when we face trials!

“PAUL”
5 Rounds
50 Double Unders
35 Knees to Elbows
20 Yards Overhead Walk 135/95
For Time:

Does the timer on the wall determine what kind of day you have? There is more to life than the timer on the wall!

FRIDAY!! It’s your day anything goes. If that means you sit in the corner for an hour and watch and you call it a WOD that’s fine with us!

Are you aware of how you carry yourself day to day? Do you lean over a desk all day? Do you stand tall when you walk? Did you know that 80% of all back pain is preventable if you simply paid more attention to how you walk, sit, stand, sleep, and lift heavy objects?

5 Rounds
3 Back Squat
20 Ring Dips
For Time:
Pick Your Load

I don’t want to get to the end of my life and find that I lived the length of it. I want to have lived the width of it as well.-Diane Ackerman

21-18-15-12-9-6-3
Power Clean 95/65
Abmat Situps
Back extensions
For time:

OR

One Clean or (Power Clean) on the Minute for 15 Minutes

Does Heart Rate = Intensity?