We have also canceled the Friday 12:00pm class to go watch Coach Drew at 12:15pm! Friday May 24th No 12:00pm, 4:30pm or 5:30pm classes Saturday May 25th 8:00am & 9:00am (will close at noon) Sunday May 26th 9:00am ONLY Monday May 27th  9:00am & 9:30am Start times for “Memorial Day Murph”

If this doesn’t pump you up, nothing will. [youtube=http://www.youtube.com/watch?v=oNbvdLoj_tA] WARM UP 400m Run Plyos SKILL 10 Min HSPU Technique or… 7 Min Ladder: 5 HSPU 10 DU 5 HSPU 20 DU 5 HSPU 30 DU … WOD 5 RFT 10 KBS (32/24) Curb to Curb KB Carry 20 Russian Twists w/Plate (25/15)

Get Ready!  We are only 4 days away from the 2013 South Central CrossFit Regionals and cheering Coach Drew on!  If you have yet to purchase your tickets for this weekend, click here to purchase them! Below is also the Heat Schedule for the Regional.  Coach Drew will start in Heat 4 for the Men.

WARM UP 400m Run PVC WU STRENGTH 3x ME Reps of: Strict Pullups (Weighted) Ring Dips (Weighted) WOD 15 Min AMRAP: 6 DL (115/75) 9 OHSQ 12 Hand Release Pushups 200m Run

WARM UP 4:00 Jump Rope  Warm Up Squat/Hip Warm Up STRENGTH Back Squat 3×5 @ 75% of 1 RM WOD “32 Hokies” 7 RFT: 4 Squat Clean and Jerk (135/95) 16 Deadlifts 32 Double Unders (100 SU)  

WARM UP :30 Drills x 2 Jumping Jacks Good Mornings Seal Jumps Air Squats Pushups Stretch (1:00) MOBILITY Foam Roll WOD 21-15-9 Power Snatch (95/65) Burpee Onto Plate

This will be the schedule for Memorial Day Weekend.  Remember, that same weekend is the South Central CrossFit Regional.  The schedule for the regional is also below.  We do not know the exact times that Coach Drew will be competing, but during each workout time frame the Teams will go first, then the Women then

WARM UP Ladders Hip Mobility SKILL Pistols WOD 12 Min AMRAP 10 Pistols (5 Each Leg) or 10 FSQ 10 Push Jerks (135/95) Curb to Curb Run

  WARM UP 400m Run Outdoor Plyos STRENGTH Work up to and find 3 RM Deadlift WOD 6 Min “Diane” 21 or 1 Min ME Reps of DL (225/155) or 50% 21 or 1 Min ME Reps of HSPU 15 or 1 Min ME Reps of DL (225/155) or 50% 15 or 1 Min ME

WARM UP Everett Warm Up STRENGTH 5×3 Push Press (10 min to find 3 RM Push Press) WOD 3 Part Chipper: 3 Min AMRAP 1 Min Rest 6 Min AMRAP 1 Min Rest For Time … Of the Following: 5 Clean and Jerk (155/105) 10 Toes to Bar 200m Run 15 Deadlift 20 Situps 200m