Take 5 attempts to establish a new 1RM. You’re allowed 3 misses total, so plan your attempts accordingly. End today’s session on a good lift. Press-outs are misses. If you’re newer to the lifts, you can go heavy on the Fitness complex from this cycle (Snatch Deadlift + Hang Power Snatch + OHS).
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Exposure 8 of 8
8 Barbell Bent-Over Rows
5 High Box Jumps
1 Wall Walk Hold for 10-30 seconds
Use a medium load that allows you to keep a perfectly neutral spine and not use momentum from the lower body on the Barbell Rows. Go higher than usual on the Box Jumps. Be sure to give yourself a few seconds of exit time from the Handstand Hold.
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Faces of “Murph” | Photos by Thomas H.
Saturday, June 11th: CrossFit Virtuosity’s 2016 Prom
2016 PROM: DIAMONDS & PEARLS
An 80s Dance Party & Prince Homage
Saturday, June 11th
8:00pm until late.
It’s that magical season again… and time to break out the hairspray, ‘cause we’re going back to the 80s! So find yourself some fancy clothes, stage a promposal for your gym crush*, and get ready for…
- Our signature cocktails!
- Star In Your Own 80s Music Video + Photo Booth!
- A special live musical performance!
- Prince trivia!
- Classic 80s games!
- Hot tunes from DJ Joey!
- …and of course, a whole bunch of CrossFitters gettin’ down and dirty!
Suggested Attire: 80s to the max! Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Pinterest is your friend!
Gents, if you ever had an ear piercing, now’s the time to revive it. If you’re feeling bold, flaunt those abs with the Prince crop top look. For the more conservative, suits never go out of style. Feel free to get creative!
Guest Policy: All CrossFitters are welcome! You’re also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to this invitation (for our planning purposes).
*A date is absolutely not required, but we can’t resist the thought of everyone reliving all kinds of hilarious high school prom-date-finding awkwardness. So we encourage you to get out there and ask someone! Here’s some special inspiration for this year.
What We’ve Lost With Mohammed Ali Deadspin
The Story Behind the Greatest Sports Photo of All Time Slate
In Memoriam of Mohammed Ali Kareem Abdul-Jabbar