Wednesday, April 24, 2019

Good evening!

Hope all is well and you are enjoying this shortened week.

Don’t let all the all the rain get you down and keep you out of the gym. Just think of all the snow it is removing from the ground!! And once all the rain is down the earth will dry, the crops will be planted, and we’ll be ready for MayDay Mania 4.0 and spring on the Island. One of your WODs will be posted this evening.

Last 5 spots available for MayDay Mania available at

CrossFit - 6/12/330/430/530

Strength - Core & Power

E2MOM x 6 Rounds - 12 mintues

8 V-Snaps

4 Deadlifts

2 Hang Power Cleans

Move slow and controlled through your V-Snaps to get the most out of them. Set up for success on your deadlifts and then hit your hang power cleans with flawless technique.

Conditioning - Grip Work

7min Ascending Ladder


Hang Power Cleans (135/95) (95/65) (75/55)

T2B/Leg Raises/Knee Tucks

Get after it. Work on that grip through training. Push the envelope and if you blow up keep your head down and keep grinding!

Stars For Life - 10am


4 Rounds at your own pace

2 Wall Walks

6 Knee Tucks

12 Squats

We will review all of these movements and then set you off with your partner to go through this 4 times to work on these three skills. Take your time and focus on good quality reps here.


1min on - 1min off x 2 rounds - alternating rounds with your partner

MB Slams

Shuttle Runs

MB Situps


Work hard and then cheer on your partner!

Comp Class - 630pm


Partner Chipper

100 DU’s


100 DU’s

50 C2B

100 DU’s

40 Strict HSPU

100 DU’s

30 Bar MU’s


10min EMOM

1 Power Clean

and then

3 Clean Pulls x 3 rounds


Class WOD

- Team 782