Saturday April 15th - Gym Work Day (Moving the Rig and Hanging a Climbing Rope.)
GYM WILL BE CLOSED
Saturday April 22nd - Festivus Games (Beginner/Intermediate CrossFit athlete competition - sign up on their website.)
Saturday April 29th - 2017 Bossier City CrossFit Weightlifting Classic (USAW and AAU Dual sanctioned event for Olympic Weightlifting)
Saturday May 6th - ARKLATEX MAYHEM 2017 (Local CrossFit Competition)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
Strict One Arm Press
5 x 8 Each arm.
5 Rounds for Time
10 Toes 2 Bar or Knees 2 Elbow
12 Pull Ups
15 Man-makers - Moderate to light weight.
*20min time cap.
Today's WOD is meant to test muscular endurance and grip - spoilers you may not finish all 5 Rounds in 20mins. Meaning maintain proper hand care before and after this workout is key. This has been our first week of a strength cycle and many of us feel beat up. That is to be expected - get plenty of rest, recovery, and calories to fuel yourself for the next week. Below is a demo video of how to man-makers.