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DR. PEPPER PRESCRIBES DEATH TO DANIEL LONG
Workout of the Day
Deadlift: 4X3 (Load by feel)
10 minute AMRAP:
5 pull-ups
10/5 push-ups
15 squats
NOTE: This workout is known as “Mini-Cindy”. “Cindy” is the same workout but is 20 minutes in duration. For those who plan on doing “Murph” (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run) during Memorial Day weekend we generally recommend partitioning the exercises in “Cindy” format (1 mile run, 20 rounds of “Cindy”, 1 mile run) “Murph” prep has begun.
2 X 10: AbWheel Roll-outs
Post your scores to the Whiteboard.
FESTIVUS GAMES at Port CrossFit April 21ST To register or for more info click HERE We have athletes competing in this one!
CROSSFIT STRIKING WORKSHOP APRIL 29TH The workshop is $349.00
The CrossFit Workshop: Striking is a single-day immersive experience that teaches participants how to increase overall fitness, core strength, rotational speed and power by incorporating striking drills into CrossFit workouts. Strikes are some of the most functional movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well-conditioned and powerful athletes in the world.
With this in mind, the Striking Workshop is designed to teach participants to incorporate basic mixed-martial-arts, boxing and self-protection striking concepts into workouts. The course also teaches attendees to program these skills into workouts for greater variance. All this is done in a non-contact format that focuses on proper technique by using shadow boxing, focus mitts, kick shields and a heavy bag.
