Thursday WOD – 052115

CF Kids

Our CrossFit Kids having some fun!

Let’s talk about Memorial Day for just a minute. Memorial Day is the day each year dedicated to honoring and remembering all of the men and women in our armed forces who lost their lives in service to this country. It is a day where we should all take a moment to reflect and really let that fact sink in. For CrossFitters, it has become a tradition to honor the fallen by partaking in some shared suffering in the form of a Hero WOD. Thousands of boxes all over the country perform the “Murph” Hero WOD every Memorial Day not just to Honor Lt. Michael P. Murphy, but to honor all of those who are fallen, but never forgotten. So before we all eat too much and drink too much, we are going to come together as a community and give this workout everything we’ve got, because we are deeply fortunate to have such an opportunity.

Last chance to Sign-up for Murph! Yes, ANYONE can do it! Yes, we have SCALING options! I want to see 100% participation!

MEMORIAL DAY SCHEDULE UPDATE!
Friday, May 22nd – 3pm Open Gym CANCELED! Will be Open at 4:30 for classes.
Saturday, May 23rd – 8am Lite and 9am WOD ONLY! – Barbell Club and 10:15 WOD CANCELED!
Sunday, May 24th – CLOSED!
Monday, May 25th – MURPH at 8am!! Make sure you are signed up by today so we can assign heats and times!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Gymnastics & Flexibility
a. 4×0:20 Seated Hamstring Stretch, work on keeping your back flat and focusing on feeling a gentle pull in your hamstrings.
b. 4×0:20 Box Shoulder Stretch
c. 2×1:00 Hands and Feet Hollow Hold

2. For time:
Row 2000m
100 Russian KB Swings 70/53#
50 Hollow Rocks

Performance
1. Gymnastics & Flexibility
a. 4×0:20 Seated Hamstring Stretch, work on keeping your back flat and focusing on feeling a gentle pull in your hamstrings.
b. 4×0:20 Box Shoulder Stretch
c. 2×1:00 Hands and Feet Hollow Hold

2. At a converstation pace – HR MUST stay under 150:
AMRAP 40:
800m Run
20 Hollow Rocks
2000m Row
20 Hollow Rocks