Congratulations to Annie and Pete who welcomed their son, Thomas Gene, to the world on May 25, 2016. 

"Mama and baby are happy and healthy ... we are feeling super grateful for all we have been given." —Pete

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6 rounds of 2-minute AMRAPs: 
20/12-calorie bike
Max power cleans (185/135)
2-minute rest between rounds

4 rounds of:
10 good mornings
20 weighted sit-ups

2 minutes of double-unders
Rest 2 minutes
2 minutes of double-unders
 

Murph
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

You may break up the pull-ups, push-ups and squats any way you like. If you have a vest or body armor, wear it. 

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Reminder: In honor of Memorial Day, we will only have 8 and 10 a.m. classes on Monday, and the Kids class is canceled. 

Rest Day

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Read "The Glassman Chipper" by Mike Warkentin, the CrossFit Journal

1,000-meter run
Then, 3 rounds for time: 
10 clean and jerks (135/95 lb.)
10 chest-to-bar pull-ups
10 burpees
Then, 1,000-meter row

For time: 
21 dumbbell thrusters (45/30 lb.)
40-calorie row
18 dumbbell thrusters (45/30 lb.)
40-calorie row
15 dumbbell thrusters (45/30 lb.)
40-calorie row

6-minute AMRAP: 
6 power snatches (95/65 lb.)
6 kipping handstand push-ups

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Friday night gymnastics will take a short summer recess and return on Friday, June 17. The last class on Fridays will be 5 p.m. 

Rest Day

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Watch "Garrett 'G-Money' Holeve: From the Box to the Cage" from CrossFit.com

Every 30 seconds for 6 minutes: 
1 power clean (75% of 1RM)

Every 30 seconds for 6 minutes: 
1 power snatch (75% of 1RM)

For time: 
75 wall-ball shots
50 toes-to-bars
50 wall-ball shots
25 toes-to-bars

3 rounds for time: 
21-calorie row
15 power cleans (155/105 lb.)
9 box jumps (30/24 in.)

Every minute for 8 minutes, alternating: 
20 deadlifts (225/155 lb.)
50 double-unders

Barbara
5 rounds: 
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between rounds
 

Rest Day

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Watch "2016 Regionals Week 1 Highlights"