Schedule Update
We will have a limited schedule May 23rd-27th due to the South Central Regional competition in San Antonio.
Thursday May 23rd - All classes as scheduled
Friday May 24th - 515pm as scheduled, all other classes are canceled.
Saturday May 25th - 8am and 9am as scheduled
Memorial Day Monday May 27th - Hero WOD at 9am, no other classes scheduled.
A. Push Press 3-3-3-3
B. Max Rep Dead Hang Pull Ups x 2
C1. BB Overhead Carry 40m x 4; r/r-10s
C2. 8 Candlestick-Burpees x 4; r/r-1min
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Shoulder Mobility
Front Squats 5-5-5-5-5
Compare to 9.1.11
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50 Turkish or Sandbag get ups
CrossFit Total
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Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Check out CrossFit Journal Issue 52 for more info on the CrossFit Total
7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds as needed.
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Wow! This was rough, I am already sore-er!
This has been a tough week and is apparently not going to get any easier tomorrow! Keep pushing us matt!
I did 65-65-75-75-75
GOOD GO – So jealous of you all getting to do this. Hoping SOME post-WOD stretching/rolling got done here haha. Also, this is a beautiful video. Alicia Keys for the win.
A. DL 3-3-3-3
B. SP 5-5-5-5
C. Row 250m x 4; r/r – 30s
D. 100 Hollow Rocks
DL: 85-95-105-115
SP: 55-60-65(x4)-65 (x4) (My one rep max was 65#, now it is my 4 rep max!)
Row: :57 – 1:00 – 1:02 – 1:04
Way to go on all of the PRs today!! 
Proud of all the PRs! I know of at least 5 today. And don’t forget to thank yourselves….YOU are the one making the commitment to work harder than most, pushing yourself to the brink, and expending the blood, sweat, tears. You guys/gals deserve it (especially my 5pm’ers…..remember those 110 degree days). Keep up the hard work and consistency and you will amaze yourself!!
Hey afternooners! Way to go!!!
I hit a pr on dead lift as well 165. I aspire to get to 195 one day. Clarissa that’s Awesome!
On sp I got to 75.
Rowing was 58/59/60/61
At least it was consistent right 
Power Clean 2-2-2-2-2
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Back Squat 1×20 – Compare to 8.29.11
AirDyne 20 calories
Run 800m
Love all of these pictures! Rachael did a great job!! And as much as I hate missing the Air Dyne today, I will be at Airrosti. See you all tomorrow!
From memory!! sorry guys keep forgetting
115-135-165-185 (1) – 165
time: 6:25
155, 165, 175, 185(1), 185
Probably should’ve done more weight on the squats. Only 145. Cass did 165!
Great warm-up this morning Matt. Appreciate you putting the shoulder mobility work before the WOD.