Gym News
MONDAY, MAY 29th (MEMORIAL DAY) will be our big “Murph” event and we hope ALL of you can make it. Heats will run at 9:45 am and one starting at 10:15 am. All are welcome to hang out afterwards – CFH will provide the meat if the community brings the sides! Sign up list is on the front white board!
Skill WOD
10-12 Toes to Bar
8 Bent over Barbell Rows
3 Rounds
WOD
10/8 Cals on the Assault Bike
15 KB Swings
25 Sit ups
12 min AMRAP
Coaching tip: for the skill work, focus on high quality toes to bar reps. This is not a metcon, you don’t get to click the “RX” button for getting your toes to the bar – so use the kipping straight leg lifts even if you usually do not. For the Metcon, the bike should be done in 20-30 second short sprints.
Coach Brian on DB snatches!