WOD
Memorial Weekend closed
We will be closed Friday May 24 through Monday May 27. We will resume normal hours on Tuesday May 28. Charlie will be competing at the CF Games Regional in San Antonio, make sure to wish him luck! Also remember we will be doing “Murph” on June 1st!
May 17, 2013
WOD
“Michael”
800m run
50 back extensions
50 sit ups
3 rounds
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
May 16, 2013
WOD
5 curtis p’s (95/65)**
400m run
4 rounds
** 1 curtis p = 1 hang squat clean, lunge right leg, lunge left leg, push press
Intro class June 1
Our next intro will be held at Bayou City CrossFit at 10am on Saturday June 1st
May 13, 2013
WOD
7 squat clean thrusters (must be unbroken – you pick weight, can add weight but cannot remove)
12 T2b
400m run
5 rounds
Supplemental Work:
Back Squat (deload) 5@40%; 5@50%; 5@60%
Bench Press: 5@40%; 5@50%; 5@60%
Deadlift: 5@40%; 5@50%; 5@60%
Accumulate 3:00 of handstand hold or HS walk practice
20 Skin the cats
30 Toes to Rings
10 Alternating Pistols
5 Bar Muscle ups (or C2B pullups)
50 DU’s
5x
