Hello Team!

This Wednesday the 15th from 3-6pm Tara Firma Farms will be making their first delivery to our facility.  Please be there asap to pick up your food so we don’t do our WOD over boxes of meat!  I am so excited to see how this is going to go and to have access to such high quality food.

On June 9th from 11am to 3pm we will have out next installment of member’s appreciation party.  This party will be child friendly and we will have lots of fun during this event.  Fleet Feet will be there with all there CrossFit gear and will offer 20% of everything to our members.  We will have some wine tasting from our very Ed B.  And some other unexpected things.

On June 15th and 16th Ernie and I will be competing at the Pan Am Masters Championships in Chicago, IL.  And in August, Ernie and I will be representing the USA at the World Masters Games in Italy.  The World Masters Games are held every two years, one being a winter event and the other being a summer event.  We are so fortunate that this year is the summer event and we both qualified to compete.  As you can imagine, the trip to Italy will be costly.  Over the next three months we are going to hold several fundraisers to help us with travel expenses.

Please keep a heads up for all of the above events.

Monday’s WOD:

Strength/Skill:  Hang Power Clean 5x3reps with no more than 2mins rest between sets.  The weight you choose is up to you, but I want it to be heavy with good form.  It’s very important to feel when the weight is too great for your current level of technique.  Ex: at 45kg you are working but everything feels really good.  At 50kg you feel the bar lands low on your shoulders and your feet are going wider and wider on the catch.  50kg is the limit.

Conditioning:

4 Rounds: this is not for time.  Please focus on doing the evil wheels correctly instead of doing them fast.

Front Rack Barbell Stationary Lunges 12 (alternating so 6 on ea) wt: 50kg/35kg

Evil Wheels 5

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