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12901013_1686809741536352_4729036242433558957_oCongratulations to Mike Justason for completing the Spartan Tri-State New Jersey Ultra Beast: An ultra marathon distance, mountain based, obstacle laden endurance event. You continue to inspire us, Mike, well played, sir!

Image Note: An accurate event picture of the Ultra Beast event is forthcoming… todays image is of Mike’s demonstration of POSE running technique’s foundational figure-4 position; photo taken during an event dated Apr 26th.

– 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
(Ehem… ___ke__ll?)
II. Mobility
*Mobility Video Reference link found HERE.

Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Notes: Compare to 05.11.2014 linked HERE.

Post rounds/reps completed to comments.

Skill Development
For quality before time:
:20 x L-sit (Rings, Matadors, Hanging Knee Raise Hold, Plank Progressions)
10 x Abwheel Roll-outs (w/:01 hold at extended position)
10 x Superman Rocks

Post scores to comments.

Samy Daghir

4 thoughts on “05.05.2016”

  1. “Mary”: 3 + 4 (Not exactly as many rounds as I was hoping for, but my first workout doing HSPU w/ 1 Ab Mat)


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