Starting in May we will be offering a 7am class every Tuesday and Thursday morning. We will also be adding a 7:30pm class every Tuesday and Thursday. How exciting!
A. In 10:00 build to a heavy Jerk x 1
then take 90% x 1 x 2 sets
B. EMOM x 5
5 Deadlifts (225/155)
max wallballs in remaining time
C. 2 rounds NFT
10-15 Tire Sit-ups
10 Barbell Thrusters
15-20 Reverse Snow Angels
5 Rounds for time of:
20 KB Swings
Are you “Paleo Conscious”? You can be! We are starting a 4 week “paleo conscious” challenge that will jump start your path to health, energy, and general awesomeness. We will complete a skill, a test of strength, and a test of fitness Monday and then re-test it at the end of the 4 weeks. No points, no guilt, just a challenge to “clean-up” your eating patterns and get looking and feeling like your best self! Here’s a fun link to explore more of the details of Paleo. I hope you join me on this 4-week journey!
A. Choose a skill to work on for 10-15 minutes
B. Build to a 1 rep Max Front Squat
C. “Bergeron Beep Test”
On the minute for as long as possible:
7 Thrusters, 75/55
7 Pull ups
*weight and reps can be scaled*
Couple of announcements to remind you guys of:
May 3rd is our MV CrossFit 5K challenge run, we tested it out today and it was a blast! Come run with the community and see how far your fitness has come. Bring your kids, there’s a course for them too! All proceeds for the race go to the Island School and any CFMV volunteers get $10 off the race entry fee. Talk to Coach Sara or Chris Martin for more info.
KidFit for 8-12 year olds starts May 4th at 3:15pm and KidFit for 13+ year olds start May 5th at 3:15pm. This session will last 4 weeks with the younger crew meeting every Monday and Wednesday and the 13+ crew meeting every Tuesday and Thursday. We have a few spots available in each class. Don’t let your kid miss out on this fun and confidence building month of learning and growing!
A. In 10:00 quickly build to a 3 rep max hang squat clean, nothing sloppy.
then take 90% of 3 rep max found and perform 3 reps x 2 sets
B. Clean Deadlift x 5
using clean stance and grip, reset every rep
Video @ 3:30 they review clean deadlift but the whole video is also good to watch 😉
20 min AMRAP
24 Anchored Sit-ups
Don’t forget we have a 5K challenge run coming up on May 3rd. There will be a smaller course set up for kids too! Volunteers get $10 off race fee and all proceeds go to the Island School. Check out our sweet posters about town or in the box for more info