Repairs are being made the parking lot over the next few days. Park on the side if necessary and be sure your shoes are clean before entering the gym.

Many thanks to everyone that came out for Danielle’s yoga class yesterday…tough but necessary!

This weekend we have a team competing in Atlanta Affiliate League’s “Sun’s Out, Gun’s Out” on Sunday starting at 10 am at CrossFit HD in Chamblee. We’ll know heat times soon and post so you know exactly when to go and cheer our team on! *For those of you new to the gym, when we send a team to a competition, you go! Competitions are like mini CrossFit festivals with tons of people, vendors, food, etc. plus free admission. 

Read—Improve Your Attitude: Stay Positive, by Alicia Pace from Tabata Times.

May level test dates are out! Check the bulletin boards for dates and times. Not sure if a particular movement is up to snuff, ask a coach to evaluate your technique. That’s what we’re here for!

Warmup
Dynamic Athletic Movement

2 Sets
Hip Mobility Series
10 Cossacks 

Lift
Levels 2-4
3 x [2/3/5/10]
Back Squats

Add 3-5% to last week’s squat load OR sets across at 60-65% of 1RM. There are 12 work sets, ALL to be done at the same weight. Keep rest to about 60-120 seconds between sets.

Levels 0/1
10 x 6 
Kettlebell Squats (Goblet or 2kb Front Squat)

Conditioning
“Duuuude”

4 Rounds AFAP (15 minute limit)
20 Lunges (In place, NOT walking, 10 reps PER leg, etc.)
20 Toes to Bar

L4 – 32/24
L3 – 28/20
L2 – Goblet Lunge no Rx, sub 2x V-ups if necessary
L0/1 – unweighted Lunges, 2x V-ups or butterfly sit-ups