Andy had the opportunity to get a workout in at CrossFit 353 in Dublin, Ireland last week! Naturally, he finished top 3 for the fastest time in the group and used the most weight of everyone in the room! Andy reports that he had a great time and the CrossFit community at 353 was awesome. (For the curious, the workout Andy did was: 21-15-9-15-21, Front rack lunge step w/95 lbs. and Shoulder-to-overhead w/95 lbs.) Andy is the guy wearing the blue “CrossFit Regionals” T-shirt….for the out-of-town readers who may not know him.
CROSSFIT IS AMASSING AN ARMY OF DOCTORS TRYING TO DISRUPT HEALTH CARE
STRONG WOMAN DID A LOT OF THE HEAVY LIFTING IN ANCIENT FARMING SOCIETIES
Workout Of The Day
Shoulder Press 1×5 at 40%
1RM Shoulder Press 1×5 at 50%
1RM Shoulder Press 1×5 at 60% 1RM
Rest as needed between sets.
De-load week
Complete as many rounds as possible in 10 mins of:
30 Double Unders
3 Pull-ups
3 Toes-to-bars
Abdominal Training
HOLIDAY SCHEDULE:
Monday, December 24th 9-10 am & 10-11 am ONLY
Christmas Day CLOSED
Wednesday, December 26th Regular Wednesday schedule in effect. Last 2 sessions are canceled (7-8 & 8-9 pm)
Regular schedule the rest of the week
Monday, December 31st 9-10 am, 10-11 am & 11 am-12 pm ONLY
New Year’s Day CLOSED
Wednesday REGULAR SCHEDULE
