Tuesday, May 19th 2015

Upcoming Events at CFH

THIS Friday there will be no 6:30 pm class. Come in and hit a PR in the Snatch and the Clean and Jerk as we celebrate Coach Becca’s last day and the culmination of the current Olympic Lifting Cycle.  Everyone is welcome to attend, PR, and slam your bar (as long there are enough weights on the bar…for real) Bring some food and drinks if you want to eat, lift and PR! #gainz

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Memorial Day Murph is next Monday! Workout starts at 10:30 am, bring your side and drinks…CFH will be grilling burgers and dogs.  We usually get a huge crowd to come in for this…so be ready for a good ol’fashion community workout! #donthogthespealbarbro

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Let’s not forget about the NEW and SOON TO BE Moms and Dads of the CFH community.  We have 10 people in the am classes that have either just had a baby or are due with a baby! Seriously, must be something in the water…right!? We will be getting together at 6:30 am on Friday May 29th for a celebration of all 10 humans being born.  It will be the regular workout of the day, but we will have some snacks and drinks for everyone and a gift for all the new little CrossFit athletes! #theseexercisersarefertile

Some people will think today is a pain in the ass…”100 push ups…uhhggg….40 pull ups, 2 rounds uhhggg and double unders are stupid.”  Negative comments do not help anyone, so get out of that mindset. Second, if this workout intimidates you (usually that translates into “this looks stupid”) then you should definitely be coming in for it.   We do not care if you only get 10 good push ups in 7 minutes, that is progress! Success is the sum of small actions that add up over time.  Consistency and longevity are key! See you at the gym!

Skill WOD

100 Push Ups

-For Time-

7 min Cap

-Focus on form and integrity of the movement-

-If you hit the cap record how many you did in the comments-

WOD

150 Double Unders

40 Pull ups

30 Push Press

2 Rounds

Fitness 75/55 (300 singles)

RX 95/65

RX+ 115/75 (chest to bar)

20 min cap

-The volume of doubles is high today, if you are still learning or not proficient at them ask the coach for a good scaling option.  Cutting the reps in half or doing 20 then singles are a few good options.

Matt W working his OHS!