May 21, 2015

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WOD – May 22, 2015

The annual Memorial Day “Murph” workout will be held Saturday morning at 7am!  There will be no 8:30am class on Saturday due to the CF Games Regionals in Hartford this weekend.  We look forward to seeing everyone Saturday morning!

 

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

1) 10 minutes to work on handstands/handstand walks or handstand progressions (accumulate 4-5 minutes inverted)

  • For those working on handstand walks or free-standing handstands, set a total distance (if walking) or total time (if freestanding hold) and make it happen!

2) 400m run followed by some ankle mobility (coach’s choice)

3) 5 x 10m sled pushes

  • please be sure to leave room in the parking lot for 2 sled lanes

 

Training:

“Annie”

For time:

50-40-30-20-10

double unders

sit-ups

(last completed 4/10/15)

 

Post rounds to comments!

 

 

Accessory work (optional):

3 x 300m row

 

 

Scaling options:

double unders

  • scale total amount by 25-50%
  • sub 3 singles for every 1 double