5/10/16 – SouthEnd Hops Festival

freddie

RANT

First – We have no Endurance Class on Thursday this week, so make sure you get it in tomorrow!

Second – This Saturday, May 14th is the SouthEnd Hops Festival.  We do not play a role in the event or the organization of it, but it takes place in our large parking lot.  It’s always a fun event, so if you are looking for something to do on Saturday consider checking this out!  We have our regular CrossFit 9:30am and 10:30am classes, but parking will be in the front lot off S. Mint St. only, so plan accordingly.

CrossFit Performance

A. Cleans – 3×5.5.5, rest :20/2:00

metcon

For Time

30 Burpee Box Jumps

30 Cleans (load from A)

CrossFit Fundamentals

A. Banded Monster Walks

B. Front Squat Review

metcon

15 min AMRAP

15 Front Squats

75 Single Unders

15 Abmat Situps

Strength Class

A. Back Squat – 4×5.5.5, rest :30/3:00

*quality over intensity

*shouldn’t be more than a 20# difference between set 1 and 4

B. Lateral Single Leg Step Ups @ 32X2 – collect 20 reps each leg

*add weight if appropriate

C. EMOM 12

Odd: :40 Front Rack Barbell Hold

Even: 5 Front Squats (mod/heavy)

Endurance Class

skill

Increasing Speed

metcon

2x50m Run, rest :30

2x75m Run, rest :45

2x100m Run, rest 1:00

2x75m Run, rest :45

2x50m Run, rest :30