Wednesday 5.24.17

Coach Conor, 8th at the 2017 East Regional. Proud!

OPEN – PERFORMANCE – FITNESS

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.

Compare scores HERE.
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Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Tuesday 5.23.17

Katrin and Tori, 2nd and 6th at the 2017 East Regional

OPEN – PERFORMANCE – FITNESS

“Christine”
3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Compare scores HERE.
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Box Brief
Memorial Day Murph — Monday, May 29th

Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun!

Monday 5.22.17

Morgs

OPEN & PERFORMANCE
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)

FITNESS
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (115/80)
2 Rounds of “Cindy”
9 Clean & Jerks (115/80)
1 Round of “Cindy”
6 Clean & Jerks (115/80)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats

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Box Brief
Congrats Katrin, Conor and Tori on their incredible performances at Regionals over the weekend. So proud of you guys!

Sunday 5.21.17

Leo

“Meltdown”
Running Clock:
5:00 Row
4:00 Cal Bike
3:00 Burpees
2:00 Kettlebell Swings (53/35#)
1:00 Pull-ups
Total reps across

Box Brief
Catch Conor, Tori and Katrin in action on the final day of competition at the CrossFit Games East Regional… tune in to the live stream here!

Saturday 5.20.17

Mary

“Kelly”
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Compare scores HERE.
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Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!