Monday, May 18

announcements

• Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.

• Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!

• Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.

rx

For time:
10 deadlifts (185/275 lb)
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
40 box jumps (20/24 in)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

Score: Total time

intermediate

For time:
10 deadlifts (125/185 lb)
15 pull-ups
30 wall-ball shots (10/14 lb) (9/10 ft)
40 box jumps (20/24 in)
800-m row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts

Score: Total time

beginner

For time:
10 deadlifts (45/65 lb)
15 ring rows
20 wall-ball shots (6/10 lb) (8/9 ft)
25 box step-ups (12/12 in)
500-m row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

Score: Total time

Skill Work

Rest, stretch, recover.