STRENGTH HATCH Week 7, Day 1 Back Squat 1 x 5 @ 70% 1 x 5 @ 80% 1 x 2 @ 85% 1 x 3 @ 90% 1 x 1 @ 100% Front Squat 1 x 5 @ 65% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% METCON 8 MIN LADDER BY 2'S PUSH UPS PISTOLS WALLBALLS 20/14

MEMORIAL DAY! 0900 & 1000 classes ONLY! Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and wom

REMINDER!! 0900 and 1000 Classes ONLY! MONDAY MEMORIAL DAY HOLIDAY! Potluck to follow! Open Gym Sunday 9-11am

0700 - JHOP! Come on in for your last chance for a Saturday morning WOD with the Original J-Money, Justin May! On the menu? "MURPH" (Murph will also be the WOD on Memorial Day.) 0900/1000 classes: METCON 3 ROUNDS 15 FULL CLEANS 125/185 30 T2B 800M RUN

STRENGTH Hatch Week 6, Day 2 Back Squat 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 80% 1 x 4 @ 80% Front Squat 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% METCON 8 MIN AMRAP 40 DU'S 10 HANDSTAND PUSH UPS

METCON 5 ROUNDS 500M ROW 200M RUN 20 BURPEES *25 minute Time Cap

STRENGTH Strict Press 5-3-1-1-1 Work to heavy 1 rep for the day. METCON 14 ROUNDS 7 MEDBALL CLEANS 14/20 14 RUSSIAN TWISTS SAME WEIGHT

STRENGTH Hatch Week 6, Day 1 Back Squat 1 x 6 @ 70% 1 x 6 @ 80% 1 x 3 @ 90% 1 x 2 @ 95% Front Squat 1 x 5 @ 65% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 80% METCON 6 MIN AMRAP 4 PULL UPS 6 SUMO DEADLIFT HIGH PULLS 55/75 8 PUSH UPS

SKILL 8 Rounds of Tabata Row for Cals Deadlifts 95/135 *Score is lowest round each, combined. METCON 14 min AMRAP 200M RUN 5 CLEANS 105/155 10 SHOULDER TO OVERHEAD *50m = 1 rep

BBD! Come on in and make up a WOD you may have missed out on this week! Or work on a skill and get a mobility WOD in and get swole and flexy! Coach Dale will be on hand to help you out with coaching or sage advice!