5.1.17 Workout of the Day

Welcome to the the world, Clara Emily Olson 7lbs 10oz. Coach Erik, you're going to be a great father. Congratulations!

Box Brief:

Just some thoughts/tips from your 843 coaches to start the month off right:

Today is May 1 and summer is right around the corner. If you are not happy with your performance and body image, please write down some daily and weekly fitness and nutritional goals. Stick to them. Get a journal and hold yourself accountable. Stay away from processed sugar and energy drinks. Eat real food.. no labels. Drink 1 gallon of water per day. Surround yourself with positive people and team up with fellow athletes at the gym that push you. Don't make excuses. Work on your weaknesses and refine your strengths. It's going to be a great May and let's have some fun!

CrossFit

1. Power Snatch (65%/3)3

2. Conditioning 3RFT: 10 Front Squats (185/135)(155/105)(135/95) 20 CTB Pull-ups 50 Double-unders

MIdline: 5 minutes coaches choice

ICT

Conditioning

A. 8 minute AMRAP

10 KBS (53/35)

10 BJ over (24/20)

rest 2 minutes

B. 8 minute AMRAP

10 burpees

10 abmat situps

rest 2 minutes

C. 8 minute AMRAP

10/8 cal row

100 m sprint

rest 2 minutes

SCORE=completed rounds only combined

Midline+Cooldown: 5 minutes Coaches Choice