*We apologize for the lack of posts over the last few days. Storm and Callum were down in Connecticut for the CrossFit East Regional. Huge thanks to coach Lorenzo for covering while Storm and Cal were away. Starting this week we are going to begin our first phase of summer training. We will come out with some more details soon but if you missed any of the testing last week please let us know and we will try to make some of it up this week. 

 

Workout of the Day

Fitness

A. Three sets, not for time, of:
12 Elevated Single Leg Squats @ 3111
8-12 Toes-to-Bar
12 Romanian Deadlifts @ 3111

B. Back Squat
Set 1 – 5 @ 60%
Set 2 – 5 @ 70%
Set 3 – 3 @ 80%
Set 4 – 1 @ 85-90%
Set 5 – 1 @ 90-95%
Set 6-8 (3 sets) – 8 @ 70%
Rest 3 minutes

C. For time:
75 calorie Row 
30 Wall Balls (20/14lbs)
10 Hang Cleans
30 Wall Balls (20/14lbs)
800m Run

 

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