Tuesday

This Friday is Murph for Miller!! This is a serious WOD that serves a serious purpose. Donations will be accepted and given to the Midwest Homeless Veterans Shelter a local charity that provides housing and support to service men and women in our area. Our friends at CrossFit Tri-Cities have hosted this even for the past 9 years and we have been acting like a satellite location to anyone that is not willing to make the trip to St. Charles for their event. All are welcome to participate in this event. You can read about SSG. Rob Miller here.

We will be CLOSED on Monday Memorial Day to honor the fallen.

We now have a Forum set up where Mike and I will be posting topics for a Q&A and just general fitness information. You can find Mikes forum by clicking HERE.

Powerlifting:

Shoulder press 5,3,3,1,1+

Weightlifting:

Jerk 4x2 @85%

Push Press 3x3 @ 110% of shoulder press max

Overhead Squat 4x2 @ 85% of either your 1 rep snatch or 1 rep overhead squat, which ever is more recent.

WOD

15 minute AMRAP

5 Wall Climbs

10 Pass through on paralletes (forward and back is one)

15 Toes to bar