May 27, 2016

Friday

ANNOUNCEMENTS:

TWO ANNOUNCEMENTS TODAY!!!

You will be receiving an email this week asking you to register your membership with Chalkbucket Labs and update your drafting information.  We are switching our membership management system to bring you better service.  You will be able to track your workouts, change your information, and stay up to date on the latest news from CFLR.

WE WILL BE CLOSED MONDAY, MAY 31ST IN OBSERVANCE OF MEMORIAL DAY!  We will be at Above and Beyond CrossFit participating in Memorial Day Murph.  If you would like to get in a workout please come and join us in some fun! 

MODWOD PROGRAM

WARM-UP:

Med Ball Warm Up

SKILL/STRENGTH:

Bench Press 5 x 3 (Coach picks weight)

METCON:

HERO Week WOD 5

MOD Adam Brown

DL 135/95

WBS 14/10

Bench 125/85

Cleans 95/65

 

RX PROGRAM

WARM-UP:

Med Ball Warm Up

SKILL/STRENGTH:

Bench Press 5 x 8 @ 50%

METCON:

HERO Week WOD 5

"Adam Brown"  Partner Wod

2Rft

24 DL 295/185

24 Box Jumps 

24 Wall Ball Shots 20/14

24 Bench Press 195/125

24 Box Jumps

24 Wall Ball Shots

24 Cleans 145/105

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