We're three days out from the 2017 CrossFit Games Regionals, and I'll have more thoughts on our two amazing competitors in the coming days.  Meantime we wanted to post our Regionals/Memorial Day Weekend class schedule so that those who are not making the trip south to attend Regionals in person can plan their workouts accordingly.  Since most of our coaching staff - and about 3-4 dozen members - are scheduled to make the trip we'll have a slightly altered class schedule on Thursday and Friday, and will be closed on Sunday and Monday (Memorial Day).  Please feel free to reach out with any questions.

Thursday, May 25th:
CrossFit Classes at 6am, 7am, 4pm, 5pm, and 6pm
(12pm and 7pm Classes Cancelled)
Friday, May 26th:
CrossFit Classes at 12pm, 4pm, 5pm, and 6pm
(6am and 7am Classes Cancelled)
Sunday and Monday (Memorial Day), May 28th - 29th:
Gym Closed

Several have already asked, and yes we will do our traditional "day after" Murph hero WOD on Tuesday, May 30th (since Regionals has been on Memorial Day weekend pretty much every year since we opened the gym, and we've had competitors at Regionals every year).  Those of you who are very observant may have recognized that we've weaved a volume-progressive pull-up/push-up/"Cindy" prep cycle into the programming over the last 5 weeks which should help attack the beast that is Murph.  And in that vein, here we go for Tuesday (yes, there will be scaling options for the Cindy rounds in case your hands are mad at you or if the volume is not appropriate for your current training level)...    

WOD for 05-23-17:

Power Clean + 3 Push Presses:

10 Minutes to Establish a Top Set 




Against a 15-Minute Clock for MAX REPS:

50/40 Calorie Row

10 Rounds of "Cindy"

MAX REPS Curtis P Complexes @ 95/65 lbs


1 Round of "Cindy"is:

5 Pull-ups + 10 Push-ups + 15 Air Squats


1 Curtis P Complex is:

Power Clean + Front Rack Lunge Right + Front Rack Lunge Left + Push Press