Front Squat
2-2-2-2-2-2-2
then…
12 min AMRAP
– 7 pull-ups
– 14 pistols
– 21 abmat sit-ups
Author: Ryan Savard
We Can Make The World Stop
A congrats goes out to Ben O. for receiving his CrossFit Level-1 certification this past weekend!
Memorial Day Murph Update:
MDM 2012 will kick off at 9am on Memorial Day. It has been moved up an hour in an effort to avoid the heat. Everyone is encouraged to attend whether you plan on doing it or just to watch.
Spend 10 minutes working on handstand walks. If you can’t walk work on handstand walk progressions or just get your butt upside-down if you are not used to it yet.
then…
Five rounds for time of:
– 10 Power cleans (135/95)
– 15 Wall balls (20/15)
Hang Power Snatch 5-3-3-1-1-1
then…
2 rounds for time of:
– 50 Double-unders
– 40 Sit-ups
– 30 squats
– 200 m run
– 10 Power snatch (115/75)
Split Jerk Cluster 1.1.1 x 4; rest 3 min
then…
8 rounds for time of:
– 8 toes to bar
– 8 burpees
Baby Hudson Is Here
A big shout-out goes out to Chase and his wife Molly. They welcomed their baby boy, Hudson, into the world this evening and are happy to announce that he is healthy and doing well! Congratulations you two. We are expecting Hudson in our first CrossFit Kids class!
Warm-up
– Deadlift: Build to a tough single
“Baby Hudson”
for time:
– 30 deadlifts (315/205)
– run 1 mile
300 Hangover
Our first ever event at EDCF, this past weekend’s 300 Challenge, was a great success! The participation and turnout of those who didn’t participate really showed how our community is coming together. Despite coming away with a lot of sweat loss, some battered shins, and mild lightheadedness, you guys also should feel good about the cause we were able to help out. As of right now we have over 50 pairs of shoes as well as more than enough money in donations to cover the cost of shipping! A big thanks goes out to everyone to contributed!
I would also like to give a shout to the winners of the each division:
Advanced men: Adam Hauser
Advanced women: Kimberly White
Intermediate men: Matt Hatcher
Intermediate women: Emily Hetrick
Beginner men: Sam Copeland
Beginner women: Marcia Savard
A big thanks also goes out to Heather Nice for helping with the shoe drive, Kristen Lucas for taking some awesome pictures found here, Reebok for supplying the kicks, and Dr. Nick and his massage therapist Gabby for working on all the athletes.
We are looking forward to doing this every year as well as some other events too! Next up on the list is Memorial Day Murph!