Memorial Day Weekend Schedule

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Summer is upon us! And you know what that means,  BBQs, lemonade, sun-filled days, and Memorial Day Weekend!  Below is the class schedule for the upcoming holiday weekend.

Friday May 23rd – 6:00 am, 9:00 am, and 5:00 pm classes only

Saturday May 24th- CrossFit Kids 9:15 and 10:00 class only

Sunday May 25th- 9:30 Yoga only

Monday May 26th – Community “Murph” starting at 9 am. Sign up for your heat time here. https://docs.google.com/spreadsheet/ccc?key=0Aqc37x89-j6CdHRHdkZjODBhejRvUE1vdmVPTFhPZHc&usp=drive_web#gid=0

Don’t forget to make it out to the Patriot Center at George Mason University this weekend and support our Team at Regionals!!

Tuesday

 “Temple of Doom”
10 min AMRAP
800m Run as Buy-in
in time remaining complete as many rounds as possible of the following:
10 box jumps s(30/24) p(24/20)

10 T2B / 10 AB mat sit-ups

1 rope climb

rest 5 mins
repeat

Monday

Fitness

A1: Back Squat (2 sets x 5 reps, 1 set x 5+)
Leave 1 or 2 reps in the tank on the 5+
Rest 1 min
A2: Strict Pull-up (1 rep/rest 10 secs, 2 reps/rest 20 secs, 3 reps x3 sets)
Each set has a total of 6 pull-ups
rest 2 min
+
7 min AMRAP
5 Cals Assault Bike
5 Thrusters (95/65)
5 Pushups
Sport
A1: Back Squat ( 60%x10, 65%x10, 70%x10)
rest 1 min
A2. Strict Pull-up (2 reps/rest 10 secs, 4 reps/rest 20 secs, 6 reps x 3 sets)
12 total pull-ups each set
Rest 2 min
+
7 min AMRAP
5 Cals Assault Bike
5 Thrusters (115/75)
5 HSPU

Sunday

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Saturday

Run 400
21 Deadlift    225/155
Run 400
15 Deadlift
Run 400
9 Deadlift

Friday

90 sec Ring Rows or Pull-ups or C2B Or Muscle-ups
+
6 min rest/skill
+
90 sec pistols/ goblet squats
+
6 min rest/skill
+
90 sec Push-ups or HSPU

Choose a movement that you can do several reps easily

Thursday

2 sets
Row 250
15 KBS   2/1.5
25 burpees
15 KBS
Row 250
rest 12 mins

Wednesday

 “Nikaren”
20 min AMRAP
max unbroken wallball
400m run
**score is the total number of wallballs

Tuesday

3 min max effort assault bike
9 min rest/handstand walk skill work
3min row max effort
9 min rest /build to a max box jump skill work
prowler sucide 45/25

Monday

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups