04.28.2016

UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Overhead Squat Triples
Warm up as shown below before completing the following workload of Overhead Squats.

Warm-up Sets: 3 x 3-5 reps
Overhead Squat 3-3-3-3RM

Post loads to comments.

“TARDIS”
4 Rounds of (:45 max reps x :15 rest) of
Toes-2-Bar
Wallball
Double-unders
Rest 1:00 between rounds

Post scores (total points per mvmt) to comments.

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.