FRIDAY 140425

5 minutes to complete:
400 Meter Run
Deadlift, maximum repetitions

Rest as needed then,

Then, 5 minutes to complete:
400 Meter Run
Power Snatch, maximum repetitions

Rest as needed then,

Then, 5 minutes to complete:
400 Meter Run
Overhead Squats, Maximum Repetitions

Note: Prescribed weight for men on the Deadlift is 135lb., the Power Snatch is 95lb., and the Overhead Squat is 75lb. For women, Deadlift weight is 115lb., the Power Snatch is 65lb. and the Overhead Squat is 55lb. Lighter weight is always an option!

Nathan is the American Cup Champion!

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Congratulations to Nathan “The Champion” Mendelsohn who recently won Gold in the Light Heavyweight Division and Bronze in the Absolute Division at the American Cup Brazilian Jiu Jitsu Tournament. As many of you know, Nathan has been training extremely hard in both his CrossFit and Jiu Jitsu training, and the results have been nothing short of astonishing. Congratulations Nathan on all of your hard work, dedication, and accomplishments. You are a True Warrior!

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Be sure to check our updated Schedule. Beginning in May, we are offering a lot of new classes and class times, including two new morning Yoga classes!

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“I am from Mumbai, India and an ardent reader of your site. I try to diligently do some of the workouts. I had a question. When the wods mention running e.g run 400 metres, do 50 swings etc etc then what should be the pace of the run. Should it be like a sprint or should it be like a jog. I know that time to complete is the key here but still wanted to take your views. Am 40 years young.” – Kaizad

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