Our strength program for the month will focus on max effort days on Mondays and Fridays.  Tuesdays and Wednesdays will be light, dynamic days.  Let’s do it for a month and see how you like it.

Many of you have been asking for another challenge so I will be announcing our Paleo Challenge details early this week.  This will be a four week challenge starting next Monday, May 5th.  If you want to do the challenge and don’t know too much about the Paleo diet, do some research and see if this is something you’d be interested in doing for four weeks.  The entry fee will be $30.  It will be based on a point system.

If you haven’t made a donation yet for the Murph Challenge, do it!  Memorial Day I will be posting “murph” as well as one or two scaled down versions.


Back squat x 20 reps @ 50% 1 RM

2″ deficit stiff legged dead lift 6 x 3 (stand on a 45# plate)

CrossFit WOD:

“Scar Face”

3 rds:

400 meter run

21 dead lifts 225#/155#

CASH OUT (Optional)

weighted candle sticks

3 x 10 8# medball

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