- FARM SHARE COMING THURSDAY AFTER 10AM. $300 FOR 10 WEEKS OF DELICIOUS FOOD.
- GREAT JOB ON TABATA DAY FREAKING INTENSE.
WOW!
WARM-UP
1 MIN DOUBLES
1 SET NEGATIVES
10 KIPS
20 HANG CLEANS (BAR)
STRENGTH
20RM BACK SQUAT - ADD 5# FROM LAST SESSION
- IF YOU ARE BETWEEN 15-19 REPS LAST WEEK KEEP THE SAME WEIGHT
- IF YOU ARE LOWER THAN 15 TAKE 5LBS OFF
WOD
21-15-9
HANG CLEANS (135/95)
HANDSTAND PUSHUPS
T2B
- GOT TO SAY TODAY WAS IMPRESSIVE AS HELL. FIRST OFF THE CLEAN AND JERKS LOOKED GREAT. SECONDLY THE DOUBLE UNDERS FOR ALOT OF US HAS COME A VERY LONG WAY. GOOD JOB TO ALL!
- REMEMBER FARM SHARE STARTS THURSDAY. $300 FOR 10 WEEKS OF FRUITS, VEGETABLES, AND EGGS.
- WE JUST SIGNED A LEASE FOR A SECOND LOCATION (WE ARE NOT CLOSING CROSSFIT KING OF THE BEACH)! THIS WILL BE A SECOND, A BIGGER, AND MORE BAD ASS LOCATION IN ISLAND PARK. YOU WILL ALL HAVE UNLIMITED ACCESS TO BOTH LOCATIONS. ITS RIGHT OVER THE BRIDGE AND GONNA BE 4200 SQFT OF PURE ASS KICKING! WANNA KNOW HOW BIG 4200SQ FT IS? ITS A LITTLE MORE THAN 4X OUR GYM NOW W/16 FOOT CEILINGS. WE ARE LOOKING TO BE OPEN BY JULY/AUGUST!!!
WARM-UP
200M RUN
DYNAMIC STRETCHES
REVIEW DAYS MOVEMENTS!
SKILL/ENDURANCE
3 MIN AMRAP OF YOUR GOAT (GOAT = SOMETHING YOU SUCK AT)
WOD TABATA
MUSCLE-UPS OR MUSCLE-PULLS OR RING ROWS
ROW FOR CALS
KB SDLHP (2/1.5)
KB SNATCHES (1.5/1)
10M SPRINTS
RAY HITS A MUSCLE-UP!!!! YEAAAAA BOY WELCOME TO THE CLUB. DEFINITION OF HARD WORK HERE. ZERO PULL-UPS 6 MONTHS AGO TO A MUSCLE-UP.
CJ AND THE STRIKE-FORCE HANGIN OUT!
- HAPPY BELATED BIRTHDAY TO THE TWINS LYNN AND DAWN AND JB JENN BELLA. WE DEF EXPECT BIRTHDAY BURPEES!
- FARM SHARE COMING TO THE HOUSE THURSDAY. $300 BUCKS FOR 10 WEEKS OF AWESOME VEGETABLES, FRUIT AND EGGS!
- SHAUN "SUPERCLEARY" CLEARY WILL BE TAKING PHOTOS AT THE 9:30AM CLASS TOMORROW. IF YOU WANT SOME SWEET PHOTOS OF THE MASTER BLASTER PHOTOGRAPHER BE THERE!
- 54 ATHLETES IN THE GYM NOW HAVE 10+ PULLUPS! SO HAPPY HOW FAR SOME PEOPLE HAVE COME.
* HAPPY MOTHERS DAY TO ALL THE MOMS! HOPE YOU GUYS GET ALL YOU DESERVE!
*REMEMBER... FARM SHARE COMMITMENTS ARE DUE MONDAY. WE NEED TO GIVE THE FARMER A FINAL LIST FOR THIS WEEK. 300 GETS YOU 10 WEEKS. CASH, OR CHECK WRITTEN TO CASH ARE ACCEPTABLE PAYMENTS.
PHOTO BOMBED! WHO IS GETTING IT NEXT?
STRENGTH
20RM BACK SQUAT - ADD 5LBS FROM YOUR LAST SESSION IF YOU COMPLETED YOUR 20 REPS. IF YOU GOT 15-19 REPS KEEP THE SAME FROM LAST WEEK. IF YOU WERE UNDER 15 TAKE 5LBS OFF.
WOD
- 400M RUN X 3 - REST 3 MIN AFTER EACH RUN
* SCORE = BEST AND WORST RUN TIMES
- MAX PULLUPS X 3 - REST 3 MIN AFTER EACH SET
* SCORE = MAX SET UNBROKEN AND TOTAL REPS COMPLETED
*** THESE ARE BOTH PR BOARD WORTHY! ALL OUT ON EVERY SET LETS GET AFTER THESE TOMORROW.
* GREAT JOB ON THE TURKISH GETUPS TODAY. TO SEE SOME PEOPLE BARELY ABLE TO DO A 5LB PLATE 6 MONTHS AGO TO DOING THE WOD CLOSE TO PRESCRIBED OR W A MUCH HEAVIER KB WAS AWESOME TO SEE.
WOD
200 WALKING LUNGES
150 ABMAT SITUPS
100 BOX JUMPS
- EVERY MINUTE ON THE MINUTE YOU OWE 6 BURPEES
ELEMENTS GRADUATES! - CONGRATS GUYS AND GET READY TO KICK SOME ASS.
"NO COMMENT!"
* 20RM BACK SQUATS ARE PAINFUL YET TOUGH AND YOU GUYS ARE BATTLING RIGHT THRU IT SO WE DEF COMMEND YOU FOR THAT! LETS BE READY TO ROCK AND ROLL ON A WORKOUT FROM OVER 5 MONTHS AGO.
** THANKS FOR THE SUPPORT FROM EACH AND EVERYONE OF YOU TODAY WITH ALL THE STUFF GOING ON TODAY. ALL YOUR POSITIVE ATTITUDE IS THE REASON COMING TO THE GYM EVERYDAY IS SO REWARDING. AGAIN THANKS SO MUCH.
*** IT'S FINALLY OFFICIAL. WE WILL BE STARTING THE FARM SHARE HERE BEGINNING A WEEK FROM THURSDAY. THE SHARE WILL WORK IN 10 WEEK INCREMENTS, WILL RUN YEAR ROUND, AND MUST BE PAID IN ADVANCE. $300 WILL GET YOU 10 WEEKS WORTH OF SEASONAL AND LOCAL PRE ORGANIZED FRUITS, VEGETABLES, HERBS, MUSHROOMS, AND EGGS. IF YOU PREFER NOT TO GET EGGS YOU CAN STILL GET THE FARM SHARE, EXTRA PRODUCE WILL TAKE THE PLACE OF THE COST OF EGGS. WE NEED TO FULL PAID ORDERS TO PARTICIPATE IN THE SHARE BY MONDAY OF NEXT WEEK. $30 FOR THE QUANTITY AND QUALITY PRODUCE YOU WILL GET IS A PHENOMENAL DEAL. YOU WILL BE GETTING $45 WORTH OF FOOD (THIS IS THE DEAL WE ARRANGED WITH THE FARMER FOR BRINGING HIM THE BUSINESS, ALL OF YOUR MONEY GOES STRAIGHT TO THE FARM)! IF YOU HAVE QUESTIONS ASK SEAN, IF NOT SIGN UP.
