“Discipline is choosing between what you want now and what you want most”
Skill: Front Squat, 7×2, EMOM @ 85% *Focus on chest up and knees driving out
WOD: Sprint Intervals
Part A:
- 0:00-4:00: 2 Round Sprint of:
- 15 Hang Power Cleans (95/65)
- 15 Wall Balls (20/14)
- 4 min cap to complete the 2 rounds
- If you don’t complete the two rounds than record your rounds and reps
- Note your time if you finish the two rounds. If you finish before the 4 minutes then you get extra rest
- 4:00-6:00: 2 min rest
- 6:00-10:00: Repeat above
2 min rest
Part B:
- 12:00-16:00: 2 Rounds of:
- 15 S2O (95/65)
- 50 Air Squats
- same standards apply as above
- 16:00-18:00: 2 min rest
- 18:00-22:00: Repeat above
- Sprint Intervals are meant for you to sprint for a short period time to then be followed with a rest period. The time spent working should be quick and constant.
- Weights used for sprints should be light.
Shoutouts: none
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
