05.27.2017

Announcements

Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $100/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

View Public Whiteboard

Metcon 1

Weekly Reminders!

If you are planning to do Murph on Monday please do the recovery WOD 1 and the cash out.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon 2

2017 Recovery WOD 1 (No Measure)

Complete 3 rounds of 2 minute intervals of each movement in the order of Must follow the order of M/Mob/W/Mob/G/Mob:

1) Monostructural: Rowing, Jump Rope (Singles or DUs)

2) Mobility: Banded Stretches or Pulls, Box Stretches, Pigeon/Couch Stretches

3) Weightlifting: Farmers Carry, Waiters Walk, Ball Slams, Ground to OH, Turkish Get-Up

4) Mobility: Foam Roller Work

5) Gymnastics: Scap Depressions, Skin the Cat, Evil Wheels, Planks, TableTop Hold, Handstand Holds

6) Mobility: Banded Stretches, Box Stretches, Pigeon/Couch Stretches

You can choose any movement from each category. Mix it up. Work for 2 minutes for each movement then rotate. Total of 36 minutes. Must follow the order of M/Mob/W/Mob/G/Mob

Cash Out

3 min Max Burpees (AMRAP – Reps)

3 min Max Burpees

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