For Jay. Beastie Boy Fridays. 

CROSSFIT
“Modified Cindy”
For time:
1 Clean and Jerk (155/115) lbs
1 Round Cindy
2 Clean and Jerks
1 Round Cindy
3 Clean and Jerks
1 Round Cindy
4 Clean and Jerks
1 Round Cindy
5 Clean and Jerks
1 Round Cindy
6 Clean and Jerks
1 Round Cindy
7 Clean and Jerks
1 Round Cindy
8 Clean and Jerks
1 Round Cindy
9 Clean and Jerks
1 Round Cindy
10 Clean and Jerks
1 Round Cindy 

BOOTCAMP
“Modified Cindy”

For time:
1 Burpee Box Jump
1 Round Cindy
2 Burpee Box Jumps 
1 Round Cindy
3 Burpee Box Jumps 
1 Round Cindy
4 Burpee Box Jumps 
1 Round Cindy
5 Burpee Box Jumps 
1 Round Cindy
6 Burpee Box Jumps 
1 Round Cindy
7 Burpee Box Jumps 
1 Round Cindy
8 Burpee Box Jumps 
1 Round Cindy
9 Burpee Box Jumps 
1 Round Cindy
10 Burpee Box Jumps 
1 Round Cindy 

MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.

REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.
-If you tie knots in the new jump ropes, we will tie knots in you.  

OPEN GYM HOURS:

Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12

Leave your key tag at home, not your intensity. 

CROSSFIT
3 ROUNDS FOR TIME:

50 double unders
75 squats

BOOTCAMP
3 ROUNDS FOR TIME:

50 double unders
75 squats

MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.

REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.

OPEN GYM HOURS:

Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12

Apparently hero workouts are hard?  Thanks to Rob Andersen

Because lets be real…Who isn’t a fan of Van Damme?

CROSSFIT
3 rounds of max l sit hold
then:

5 rounds for time of:
5 Ring Dips
10 Handstand Push-ups
15 Pullups

BOOTCAMP
3 Rounds Max L sit Hold

then:

5 rounds for time of:
5 Ring Dips
10 Handstand Push-ups
15 Pullups

BARBELL CLUB
“Death by”
10m Bear Crawl
Deadlift (60-65% of 1 Rep Max)
Pull-up

CROSSFIT
5 rounds for time:
10 front squats (95/65)
15 Hand release pushups
20 situps

BOOTCAMP
5 rounds for time:
10 goblet squats
15 Hand release pushups
20 situps

MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.

REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.

OPEN GYM HOURS:

Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12

CROSSFIT
3×3 push press
then:
10 rounds for time:
30 sec hspu
30 sec isometric squats

BOOTCAMP
J.T.
21-15-9
Handstand Push-Ups
Ring Dips
Push-ups 

BARBELL CLUB

Max Height Seated Box jump W/ 20# vest.
then:

Back Squat
1-1-1-1-1-1-1

Finisher: Push and Pull. 1 Minute stations, 30 seconds rest

MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Coach Hector D. and Lauren C. are currently in the lead with 36 and 31 each.

REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.

OPEN GYM HOURS:

Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12