Workout

For load:

Front squat
5-5-5-5-5-5-5

5 high box jumps after each set.

Rest day or make-up day

__________

Read Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going) from CrossFit.com.

Workout

5 rounds for time of:
50 double-unders
12 dumbbell deadlifts (50/35 lb)
9 dumbbell hang power cleans
6 dumbbell jerks

Workout

For time:
50 kettlebell swings (62/44 lb)
400m run
40 kettlebell swings
400m run
30 kettlebell swings
400m run
20 kettlebell swings
400m run
10 kettlebell swings
400m run

Workout

Every 2 minutes for 30 minutes of:
1 snatch

__________

Watch The Snatch from CrossFit.com.

Rest day or make-up day

__________

Watch Mike Does MHS: Metabolic Flexibility To Optimize Performance from CrossFit.com.

Workout

10 rounds for time of:
10 GHD sit-ups
3 power cleans (185/135 lb)

Workout

Choose your hero workout: Murph, Bull or Lumberjack 20.

Details can be found on CrossFit.com here.

__________

Memorial Day Schedule

Classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike 13.

Workout

As many rounds as possible in 15 minutes of:
5 bench presses (135/95 lb)
10 pistols
15 ring rows

__________

Memorial Day Schedule

Monday, May 30 classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike 13.

Rest day or make-up day

__________

Memorial Day Schedule

Monday, May 30 classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike 13.