190506 - UPCOMING EVENTS!

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Thursday, May 16th (Location and Time TBD)
Choice City CrossFit “SQUATSVILLE SLUGGERS” Softball Game!
Come out to cheer on our squad and then head to Tap & Handle after for a beer with the fit fam!

Saturday, May 25th MEMORIAL MURPH
We will have classes at 8am and 10am!
After, we will be heading to the Rio for Margaritas!

Wednesday, May 29th BAMF DAY!
If you have a friend that wants to come in, this is the day!
We are going to post an event on FB too!
If anyone has a friend join from this particular BAMF Day, we will give you 1/2 off your next month’s membership! Go out there and bring ‘em in!

WARM UP -
Big Arm Circles
Big Arm Hugs
Bird Dogs
Leg Crossbody Stretch (for T-Spine and Butt)

MOBILIZE -
Lacrosse Ball Hell

STRENGTH -
Strict Press
10EB, 5, 5, 5+
(For the next 3 weeks, we’ve added 5 lbs. to your 1RM for press/bench and 10 lbs. to your 1RM for backsquat/deadlift! Things are getting heavy people! OH and the dates are wrong on the back page…don’t worry, I already know, just didn’t want to take the hours needed to fix it!)

COACH PREP -
Review movements in order
Practice round with 4 of each movement!

WOD -
“Jack”
AMRAP 20:
10 Push Press 115/75
10 Kettlebell Swings 55/35
10 Box Jumps 24/20

GOAL - Move steady the whole time friends! This is good mental prep for Murph! Try to get 8 or more!