Wednesday, May 28, 2014

Monica G

Monica G

Workout of the Day

Shoulder Press 5 x 5 at 65% of 1 rep max

Immediately after each set, perform 8-10 / 5-7 strict, dead hang, chest to bar pull-ups, then rest 90 seconds

Complete 3 rounds for time of:
15 Toes to Bar
30 Wall-Balls (20 / 14)
60 Double-Unders

Rx+ 30 / 20

Ab and Back Work:

Not for time:
3 x 10 Good Mornings (~ 95 / 65)
2 Min Right Plank
2 Min Left Plank
3 x 20 Shoulder Touches


Partner Competition: Event 3 of the partner competition has been posted!  Check it out here.

Gymnastics Class: We are guessing you are all going to want to work on your handstand walk, muscle-ups and L-sit after checking out the first event we released.  Amelia, our resident gymnast, has arranged to set up a training session for our members on Sunday, June 8th at 11:00 AM at the Nashville Gymnastics Training Center.  We’ve done this in the past with her and it was extremely helpful and fun.   We are getting the rate confirmed, but we expect it to be between $15-20.  Please RSVP through Wodify so we know how many people are coming.  It is more than worth it. The more the merrier!

Jon North getting his pump on while wearing a CrossFit Forte shirt!

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