1. Remember to vote for CFP as the best CrossFit gym in the seacoast, follow the link below and vote. You can vote once a day!
2. Memorial Day Murph is coming up, please RSVP on the Facebook event so we have an idea of how many of you animals are coming. Murph can be split up how ever you want and can even be done with a partner, so everyone has a reason to come work out and stay for the bbq.
Coach led dynamic warm-up
Foam Roller and Lax Ball work, led by coach
Foam Roll: T-Spine, hamstings, quads, IT Bands, and calves
Lax Ball: Scaps/lats
A1. Sitting Strict Press – 8 to 10 for 4 sets; total
A2. Bent Over Row – 8 to 10 for sets
*SA, heavy DB
Rest :30 between A1 and A2, rest :60 after each set
80 cals on AB
60 box jumps (24/20”)
20 clean and jerks (155/105#)(135/95#)
60 box jumps
80 cals on rower