– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”
I. Coach’s Choice
Impact/Focus: Overhead Squat Triples
Warm up as shown below before completing the following workload of Overhead Squats.
Warm-up Sets: 3 x 3-5 reps
Overhead Squat 3-3-3-3RM
Post loads to comments.
4 Rounds of (:45 max reps x :15 rest) of
Rest 1:00 between rounds
Post scores (total points per mvmt) to comments.
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
2 thoughts on “04.28.2016”
“Overhead Squats 3-3-3-3”: 70# x 3
“Tardis”: 55-62-41 Rx
OHS: 150#x3 PR!!
“Tardis”: 27/72/176 Rx’d