Workout of the Day
The Kettlebell Swing
Every 6:00 for 5 Rounds:
20 Kettlebell Swings
60 Double Unders
30/24 Calorie Row
Use a heavy Kettlebell today and go unbroken on the swings. Spice things up by doing a double kettlebell swing if you’d like.
The row should take you around 1:30 +/- :15. Challenge yourself on your double under volume today but don’t spend more than 2:00 max on the rope. Folks who are dialed in can perform this in about :40 or less
CrossFit Group Class Programming Template (WK11/12)
Memorial Day Murph is ONE WEEK AWAY! We’ll be grilling burgers and hot dogs. If you’d like to BYOB or bring a side dish like diced fruit we would appreciate it!!!
As always this is a free event and we ask that folks donate to K9s for Warriors (we’ll have a kiosk set up) in honor of the holiday.
REGISTER FOR MEMORIAL DAY MURPH
Programming Change Note: 1RM Testing THIS WEEK
If you’ve been following along the last 11 weeks you know we’ve been focusing on a two track linear progression on the Press, Back Squat and Bench Press. Originally, we had planned on testing heavy singles in the final week of the cycle, however we realized it would be a terrible idea to try to 1RM 1-3 days after many of you will have just done Murph. So we’re going to shift things around and go for heavy singles THIS WEEK, then hit Murph on Monday and deload a little before the next cycle starts with guest programmer Whitney Hubbard! The management thanks you for your understanding. Happy testing this week!