“All you have to do to change your world is change the way you think about it”
Strength: Back Squat, 4×10 @75% Every 2 min
Go hard or go home: Partner 10RFT
Part A: 5RFT of
- 100 Double Unders
- 20 KBS (70/55)
- 10 Burpees to target
Part B: 5RFT of
- 10 Burpees to target
- 15 Wall Balls
- 20 Alt Pistols 1 for 1
24 min cap to finish both
- Go hard or go home means today you are working as fast as possible without really knowing how long you will be working for. Always remember to Move with a purpose.
- The goal is to finish both RFT’s as fast as possible
- Partner 1 will start on Part A, Partner 2 will start on Part B at the start of the clock. Both athletes will be working at the same time.
- They will each work on their own separate 5RFT for 3 minutes.
- After 3 minutes, they will switch parts and pick up where the other person left off. They will switch back and forth every 3 minutes.
- Once one of the 5RFT’s is finished, both athletes can then work together on the other 5RFT. At this point, athletes can switch in and out as they wish. One person will be working while the other is resting.
- Make sure to keep track every time you complete a round and communicate to your partner where they need to start from when you switch parts.
- Record the time you finish Part A and B. You should have two scores.
- If you finish one and not the other then record the time for the one you finished and the rounds/reps for the one you did not.
Shoutouts: Nelly 3 year anniversary, Val 4 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
