Remember to start bringing a towel with you. It's getting warm. Also remember to stay hydrated throughout the day.

Strength/Skill
1. Max Pull ups for an unbroken set. **
2. Max rep HSPU **
3. Max Double Unders in 2 mins **
4.  500m Row for time
We will modify/scale these accordingly

WOD
A: 2 Rounds NOT For Time:
10 Deadlift
:45 rest
10 Romanian Deadlifts
:45 rest
10 Stiff Leg Deadlifts
:45 rest
10 Sumo Deadlifts
Rest 2-3 mins between rounds

B: 2 Rounds NOT For Time:
20 Deadlifts 165#/115#
:45 rest
20 Romanian Deadlifts 165#/115#
:45 rest
20 Stiff Leg Deadlifts, 165#/115# 
:45 rest
20 Sumo Deadlifts, 165#/115#
Rest 2-3 mins between rounds

CrossFit Kids - Kids classes are now going on. Wednesdays, Fridays and Saturdays. Ages 3-11. Spread the word.

Strength/Skill
Deadift 5-5-5 
(Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

Then

Max Strict Pull Ups 3x

Then

3 Rounds NOT FOR TIME of
400m Farmer's Walk 70#/55# (use kettlebell, bars or dumbbells)

Happy Friday!!

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Strength/Skill
Max Pull Ups
Max Push Ups


Grabbed this WOD from our old trainer at CrossFit Roselle. Looks pretty good.

WOD
A:
Tabata (4 rounds) "bottom to bottom" squats (see video below) followed by 1200m run for time.  
The Tabata squats are scored by the lowest rep count in any set.  You must then immediately run 1200m for time.

B:
Tabata (8 rounds) "bottom to bottom" squats (see video below) followed by 1200m run for time.  
The Tabata squats are scored by the lowest rep count in any set.  You must then immediately run 1200m for time.

You will be timed on your 1200m run/row and subtract your lowest round of squats in seconds from your run/row time and that will be your score.

This should be fun.