5/2/17 – Zevia for Sale

Renee Lunging

RANT

Like the pick up from Red Bull and other energy drinks but don’t want the sugars & syrups?  Zevia is the answer!  We have 4 flavors of Zevia available in our retail shop – Raspberry Lime, Grapefruit, Kola & Mango Ginger.  Learn more about Zevia here.  It sells for $3 in our retail store.

CrossFit Performance

STRENGTH BIAS

AMRAP 20

12 Deadlifts (<7 reps unbroken)

15 Pushups (broken up into 2-3 sets)

65 Double Unders

OR

CONDITIONING BIAS

AMRAP 20

12 Deadlifts (unbroken)

15 Pushups (2 sets max)

65 Double Unders

CrossFit Fundamentals

A. Deadlift – 3×10

+

5 Rounds for Time

400m Run

15 Deadlifts

15 DB Push Press

Strength

A. Deadlifts – 3×4.4, rest :30/as needed

*heavier than 4/18

B. Front Squats @5555 – 10 minutes to find heavy triple.  Use entire 10 minutes

C. Iron Scap

D. Barbell Rollouts – collect 30 reps

Endurance

2 x 100m Run, jog recovery

8-10 x 75m Run, walking recovery