5.2.12
by Craig
CROSSFIT
Squat snatch
1,1,1,1,1,1,1
BOOTCAMP
3 Rounds:
50 Kettlebell Sumo deadlift High pull (32/24)
50 Jumping Pull-ups
500 m Row
BARBELL CLUB
Death By Shoulder to Overhead
then:
3 Rounds:
90 Seconds Max Effort GHD Sit-up
30 Seconds Rest
90 Seconds Max Effort Front Racked Lunges (same weight as Push Jerk)
30 Seconds Rest
6:45pm BEGINNER WOD
Cindy
20 Min AMRAP
5 Pullup
10 Pushup
15 Squats
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Congratulations to Jon S. and Coach Arianna for killing ring dips.
REMINDERS:
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
-If we wanted to play in your blood we would kill you and do it. Clean up your bars after you bleed EVERYWHERE.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Can you post the 6:45 workout ?
Sorry, it was totally my fault. I thought today was Tuesday. I blame the pregnancy.
“If we wanted to play in your blood we would kill you and do it. Clean up your bars after you bleed EVERYWHERE.”
^^^This is awesome.^^^
This is the same way I felt after finding gum in my weight vest. Have some f*%king respect people. I left that weight vest there (for almost 3 years – pretty sure Jay’s has been there almost that long as well) so people could use it, and then leave it the way they found it:
Straps reattached. All the weights in the vest. No gum.
Not with the weights all over the gym and the straps at the Hudson Tea Building. And certainly not with gum in it. None of us wants to put on a vest with gum in it, just like none of us wants to grab a bar that is covered in someone else’s bodily fluids.
This isn’t NYSC. This isn’t just a gym. Please act like you give a sh*t about CFH and it’s amazing community — or go back to the elliptical, treadmill, or hamster wheel from whence ye came.
/Rant
Hey Everyone…don’t skip out on tonight’s WOD. You want to get in shape and good at Crossfit? You MUST incorporate single lift days into your week. I will have my IPAD tonight with the “Coach’s Eye” app and will record and review. See you tonight!
Couldn’t agree more, we really appreciate you walking around with the ipad app.
Thanks!