10336600_694322747281814_7298866241582099875_n 10252039_669689513096373_6131044852646403304_n 10313566_669688836429774_4704533398084817747_n

WOD for Friday, May 30, 2014

WODs at 6, 7, 8:30, 9:30, & 11:45 am and 4, 5:15, & 6:30 pm

  • Join us Saturday, June 7 from noon until 2 for Babies and Barbells, a baby shower for our very own Nicholas D.! Please be sure to RVSP. 
  • CrossFit Surmount will be hosting the 1st Annual CFS Games on Saturday, June 28! Additional details will be provided soon.

Playlist Friday.

Again, congratulations to all of you who have been achieving PRs this week! Keep them coming!

Strength
Bench press
Establish 1RM

Pinch your shoulders together, inflate your chest, squeeze your butt, lock out your wrists, stare directly above you — and keep both of your feet on the floor! Be sure to post PRs on the flip chart!

Conditioning
5 rounds
Work 1:15; rest 0:45
4 pistols
4 negative pushups (45/35 plates)
Max rep strict pull-ups

Score = # of pull-ups

That’s just 2 pistols per leg and 4 pushups. No kipping for pull-ups. If you do so, the reps don’t count. Use bands as needed. You may also choose to complete negative pull-ups.