HAPPY MAY!!

It’s Membership time, if you don’t pay online then please bring payment to your next class, thank you!

WOD:

Option 1:

A. In 10:00 build to a heavy

3 rep Hang Snatch

then take 90% of that weight

and do 2 more sets of 3 reps

B. Snatch Deadlift x 3

1 sec pause @ knee

1 sec pause @ power position

build heavy

C. 6 Heavy Prowler Pushes

Option 2:

21-18-15-13-9-6-3

KB High Pull

Jumping Lunges

KB Twists

WOD:

In 5:00 minutes

600m Run

max meters in time remaining

rest 3 minutes

5 min AMRAP

3 Muscle-Ups or 6 Ring Dips

6 HSPUs

rest 3 minutes

In 5:00 minutes

600m Run

max Double-Unders in remaining time

rest 3 minutes

5 min AMRAP

5 Pull-ups

10 Hand release push-ups

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!

WOD:

Option 1:

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

:45-:60 Plank

10 Barbell Thrusters

15-20 Reverse Snow Angels

Option 2:

5 Rounds for time of:

20 KB Swings

40 Sit-Ups

20 Wallballs

WOD:

What’s Tabata with you?

:20 on, :10 off x 8 at each station

Toes2Bar

Box Jumps

Row

Alternating DB Snatch

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!

WOD:

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
7 Burpees

*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!

WOD:

EMOM x 20

Minute 1-4: 30 secs Max HSPUs

Minute 5-8: 30 sec Max DUs

Minute 9-12: 30 sec Max Toes2Bar

Minute 13-16: 30 sec Airdyne Sprint

Minute 17-20: 30 sec OH Walking Lunge w/ Plate (45/25)

WOD:

Option 1:

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 😉

Option 2:

20 min AMRAP

6 Burpees

12 Wallballs

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

WOD:

5 Rounds
15 KB Swings
15 Box Jumps (30/24)
400m Run
Rest 3mins Between Rounds

Next session of KidFit starts May 4th for ages 8-12 and May 5th for ages 13 +. Class starts at 3:15 and runs for 4 weeks. Email or text Coach Sara to reserve your child’s spot!

WOD:

A. 3 Sets

Bench Press x 6-8 reps

rest 90 seconds

Toes2Bar x 5-10 reps

rest 90 seconds

B. For time

10 – 1 Ring Dips (sub Ring Push-ups or Hand release push-ups)

1 – 10 Pull-ups (can be strict or kipping)

WOD:

A. Back Squat x 7

Find your 7 rep max

B. For time:

1000m Row

30 Pistols (sub is 50 Air Squats)

20 Power Cleans