CrossFit Storrs

Another beautiful day out there.  If you can’t make it to CFS today make sure you get outside and do something.  It’s too nice not to!

WOD

3 rds for time

300m run

5 pull ups

10 SDHP w/ KB (45/35)

15 KB swing (45/35)

20 OH walking lunge w/ plate (45/25)

WOD

21-15-9

R arm DB snatch (40/30)

L arm DB snatch (40/30)

box jumps

toes to bar

Saw some great numbers yesterday with the cleans.  Not too many people showed up for them though.  Doing strength for a workout is STILL a workout.  Keep that in mind.  If you aren’t tired after a strength day, you didn’t do it right.

WOD

12 min AMRAP

100m sprint

5 HSPU

15 ab mat

25 air squats

You know what Wednesday’s are.  Heavy days.

Couple reminders for everyone.  You should have purchased your own jump rope by now.  If not.  Do it.

CFS will be closed Friday the 25th and Saturday the 26th.  I hope a lot of you are planning on going to Canton, Mass. to watch the Northeast Regionals.

Monday the 28th, Memorial Day, there will only be one class at 4:45pm.  Be prepared to work hard.  This one is no joke.

Also, don’t forget to sign up if you are interested in our Olympic Lifting Fundamentals Class on June 19th and 21st from 6pm to 8pm.  Sign up is on the white board.

Strength

5×3

cleans

Ok CFS.  The time has come!  We have been challenged by another box to a Throwdown.  CrossFit AC in Millbury, MA has thrown down the gauntlet.  I don’t have a date or a time yet, but I do need a response to see if this could even happen.  I didn’t get a very good response to our own gym competition.  Let me know by the end of the week if you would be interested.

Also, don’t forget about our Olympic Lifting Fundamentals Class sign up on the white board!

Skill

burpees

WOD

4 rds for time

5 push press (135/95)

10 burpees

Tunde Time

squat cleans 5×3

split jerks 5×1

There is now a sign up list on the white board for those of you that are interested in the Olympic Lifting Fundamentals class that we will be offering on Tuesday, June 19th and Thursday June 21st.  Both classes will be held from 6pm-8pm.  If you can only make one of the 2 days please speak with either me or Tunde so we can discuss a make up day for you.  ALL ARE WELCOME AND ENCOURAGED TO COME.

Skill

OHS

WOD

3 rds for time

30 DU

10 OHS

Gorgeous day out! You know what that means

WOD

3 rds for time:

800m run
2 min rest

With the growing interest in Tunde Time, pronounced Tinda, CFS will be offering another Olympic Lifting Fundamentals Class which is the prerequisite for Tunde Time.  We are going to be breaking it up into 2 classes.  You must attend BOTH to be able to come to Tunde Time.  The Oly Fundamentals classes will be held on Tuesday June 19th and Thursday June 21st.  Both classes will be from 6pm-8pm.  There will be NO 6pm CLASS DURING THESE TWO DAYS.  After attending these two classes you will be able to take part in Tunde Time on Tuesday nights.  Even if you can never make the regularly schedule Tuesday night classes, I highly recommend making it to these Fundamental Classes.  You will be learning so much and it can only help you when we perform these movements in a WOD.  And I will like you more.  YOU NEED TO REGISTER WITH ME IF YOU ARE GOING TO ATTEND.

WOD

4 rds for time

200m ammo can run (35/25)

12 KB (45/35)

6 pull ups

Don’t forget that the gym is closed on the 25th and 26th for the regionals.  I hope most of you can make it.  There will be at home WODs posted for those motivated enough.  Make sure if you do something at home you posted it!  Accountability is key to success!  Also, there will only be ONE class on Memorial Day the 29th at 4:45pm.  It will be one hell of a WOD to show our support for our military and veterans.

WOD

for time

5-10-15-10-5

SDHP (75/55)

thrusters (75/55)

Nothing makes me happier than snatches on Hump Day.

A few things to consider.  On Saturday June 9th, CFS will participate in “CrossFit For Hope.”  This is a charity event where all proceeds go to St. Jude’s Children Research.  I encourage all of you to click the link below and either make a profile for yourself or donate to someone at our gym who has made a profile.  Whether you can do the WOD on June 9th or not, you should still donate.  No donation is too small.  If you would like to donate I have already made a profile and CFS is under the affiliates.  More details about the actual days event will be posted as it gets closer.  But classes for that day will be canceled and we will be holding this WOD.

CrossFit For Hope

Also,  we will be holding another Tunde Time Fundamentals Class.  Enough people have expressed interest in Tuesdays Tunde Time.   But to be able to participate in it you must go to the Fundamentals class.  I am going to bounce around a few ideas.  We can either hold it on a Saturday like we did before, we can do it on a week day (Wednesday), or we can split it up into 2 different classes (Tuesday and Thursday) where both classes are mandatory but the class period will be shorter.  If we do it in 1 day it will take around 4 hrs.  That is how long the last one took.  If we break it up into 2 nights, it will be 2 hrs each.  Even if you cannot make the Tuesday Tunde Time, I encourage all of you to attend this Fundamentals Class.  There is plenty to learn and none of you are professionals at your oly lifts.  Neither am I and I learned a few things at the first class. So let me know what works best for those who would like to attend.

Strength

“Isabel”

for time

30 snatches (135/95)