5/6/15 – SouthEnd Hops Festival

RANT

First – if you want to sit down with Stu for a few to talk about goals, plateaus, or absolutely anything, shoot us an email to reserve a slot in our next Shoot the Shit with Stu which is this Sunday from 10am – 11am.  Be sure to email us to confirm a time!

Second – on Saturday, May 16th the SouthEnd Hops Festival will be taking place in our parking lot.  Tickets are $35, but they are asking for some volunteers that morning, and will compensate you with a free ticket to the event.  If you are interested in volunteering that Saturday morning in exchange for a ticket for entry, please contact Kevin Bell at kevin.bell@3rdrockevents.com and mention that you are a member of CrossFit SouthEnd.  Classes will operate as normal that day!

CrossFit Performance

STRENGTH

CrossOver Symmetry

METCON

For Time

50 yard Shuttle Run

15 Burpees AFAP

– rest 3 minutes – x5-6

CrossFit Fundamentals

STRENGTH

A. Bent Over Barbell Rows @20×2, 3×8

B. Jumping Chest to Bar Pullups, 3×10

METCON

2 Rounds for Time

800m Run

20 Box Jumps (24/20)

20 KB Swings (53/35)

50 Squats

Strength Class

A. Split Jerk – Find 1 RM

B. Strict MU – collect 15 attempts, or work on previous progressions