There is A LOT going on right now so stay in the know about all the sweet happenings. We have CrossFit Games Regionals in a week (INFO AND TICKETS HERE). We will have a box there so please come up and say hey, we will be in box 202. This is a three day event and just a heads up, the food sucks, so bring some for tailgate style lunch.
Memorial Day Murph / Open House Potluck is the following Monday from 9am - whenever people are done. Bring some family, friends, grub and drinks to share (you don't have to share your family, just your food).
We also have a new class on Sundays for people interested in getting in a workout, it will be lighter weight HIIT style workouts to prep for Spartan Race. Everyone is welcome. Info on news & announcements.
Cheers! Now for the WOD.
5X4 Tempo Back Squats @ 65% – rest 60 - 90 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
10 minute AMRAP of:
15 Wall Balls (20/14)
15 Slam Balls (30/20)