Fri 5.6.16

“For what lies behind you and what lies in front of you means little when compared to what lies within you.”

Strength: Push Press, 4×8, Every 90 seconds (off ground)

• Focus on strong drive, heels down, strong overhead
• Goal is to beat last week’s weight see -> here

Just Move: For Time Ladder

• 10 Snatches (60%)
  • 50 ABMAT Sit Ups
• 8 Snatches (60%)
  • 40 ABMAT Sit Ups
• 6 Snatches (60%)
  • 30 ABMAT Sit Ups
• 4 Snatches (60%)
  • 20 ABMAT Sit Ups
• 2 Snatches (60%)
  • 10 ABMAT Sit Ups
    • 12 min cap

Then Away from the WhiteBoard 

• 4×10 Pull Ups
• 4×10 Ring Dips
• 4×15 Weighted Crunch
• 4×10 DB Bicep Curls
  • Time cap will change per class

1. Just Move implies that you want to focus on, literally, just moving. The snatch is at a % that you should hit consistently over the course of the workout. For the ABMATS, go wild. Today is a day where YOU control the pace. Go fast or pace yourself…Just Move.

Shoutouts: Greg C, Jess P – 3 year anniversary
Box News: none

Schedule/Event News:

• May 14, 2016: Greek Festival Outing
• May 30, 2016: Post Murph BBQ
• June 4, 2016: Run to Remember 5k
• June 11, 2016: CrossFit By the Shore Summer Slam Comp
• June 25th, 2016: 4th Annual Tri State Games
• July 16, 2016: Rafting Outing
• July 30, 2016: War at the Shore Comp
• August 6-14, 2016: Fitness Tour 7: Reunion Tour, Austin TX
• Team Saturdays: Season 2