Wed 5.4.16

“If you don’t have the time to do it right; when will you have time to do it over”

For Fun: Rowling Warm Up

Hard NOT Fast: 6RFT of

• 2 Rope Climbs
• 4 Deadlifts (80%)
• 8 HSPU (3″ deficit)
• 16 HRPU
  • 18 min cap

1. Hard not fast implies that today is the day to really challenge yourself on those body weight movements. Be proud of the challenge, not the time you finish. Today is the not to day to cheat your reps or your score. Today is the day challenge your status quo and LOOK good doing it.
   1. Rope Climbs:
      1. work on legless if you are proficient at rope climbs
      2. Climb all the way up to the 15’/14′ marks if you usually stop half way
      3. Keep your body perfectly straight if you are usually use your hips/knees
   2. HSPU:
      1. work on deficits if you are PROFICIENT at HSPU’s.
      2. work on negatives, strict, toes on box
   3. HRPU
      1. work on minimizing the contact your thighs make with the ground
      2. add a weighted vest or weight on your back
   4. DL
      1. work on keeping your back flat (if you can’t then you should lighten the weight)

Shoutouts: Rana Bday
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