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5.24.19 Workout of the Day

ryan Baggott
May 24, 2019
2 min read

Happy Birthday Maria and Kendra !

Box Brief

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.-

Save the Date:

Monday May 27th, Memorial Day "Murph"Class times will be 530, 715 and 9 AM. with FREE childcare for 715 and 9 AM classes. There will be a BBQ to follow at 1030 AM. We will provide all the food and beers. All are encouraged to bring drink/small plate of choice. Everyone please wear red, white, and blue.All non members are welcome for $20 drop in, kids 12+ $15 but must with your guardian.We will have a signup sheet on both gym whiteboards. Please sign your name for a headcount.

Summer Gym Reminders

Hydration : You will substantially burn more calories in this heat, so make sure you hydrate. Please drink plenty water, pre and post workout.
Building Muscle : It is very important, especially this time of year, to eat a lot of protein, in effort to build muscle. Those of us that are losing weight, great ! You still however, need to eat protein, “stuff that can be killed” ( chicken, fish , steak ) to keep and build muscle mass. This is how we get tone.
Sweat and cleanliness: After the WOD, please do not lie on ground. Encourage all athletes to finish and help your fellow members wipe equipment off. The gym equipment is yours , you pay for it every month, so treat it like it is yours.
Fans: Fans are on the ground to push air , so please be considerate of others and not work out directly in front of them.
Towels: We are more than happy to supply you with towels. Like socks , towels magically disappear. We have all new towels. Please take one and use for your body..
AC: When entering and exiting the gym floor , please shut the glass door behind you.
Chalk: Don’t rely on it but use it if need be. The less you use chalk, the stronger you will get. If you use it , please clean it up.
Please be on time. Safety is our number one priority, so please continue to be on time for WOD description and warmup.

CrossFit

1.Conditioning "Fight Club" 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds.