Announcements:
BOX BBQ next Sunday, 5/18 (after Open Gym)!! Come enjoy sunshine and good times with us — and bring your favorite dish (we’ll provide the meat)! Note: This potluck does NOT have to be paleo! Let us know you’ll be coming and what you’ll bring on the sign-up sheet at the box. Cheers!
Weightlifting: Bench Press
Fitness Tier:
3×5 @ 20×1 Tempo
Performance & Competition:
Wendler 3×5+
1×5 @ 75%
1×5 @ 80%
1×5+ @ 85%
Metcon
Fitness & Performance:
5 rounds of:
1 Minute Row
1 Minute Burpees to a Plate
1 Minute Double Unders
Rest 3 Minutes
Competition Tier:
5 rounds of:
1 Min Row/Airdyne
1 Min Burpees to a plate
30s Double Under Unbroken
30s Wall Ball 20/14 Unbroken
Rest 3 Minutes
*Wall balls must be done unbroken for duration of 30s as well as DU.
(Single Unders for Fitness)
***90% effort work
*** try to keep all splits +/- 6 reps
***If you cannot do double unders do double/single/double transitions
*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email aeroathleticsllc@gmail.com for details.*