05/27/11 – Deadlifts & Sprints!

Memorial Day Weekend Schedule –

• Friday, 05/27 – 6am / 9:30am / 4:30pm / 5:15pm – THE 6PM IS CANCELLED
• Saturday, 05/28 – Closed
• Monday, 05/30 – 6AM & 12PM ARE CANCELLED  –4:30PM/5:15PM/6PM/6:45PM/7:30PM FREE CLASS ARE STILL ON

LivingSocial – We have created two 3-day Fundamentals courses.  They are as follows:

1. Tuesday 05/31 / Wednesday 06/01 / Thursday 06/02 @ 7:30pm (5 Spots Left)
2. Wednesday, 06/01 / Friday 06/03 / Monday 06/06 @ 7:30pm (10 Spots Left)

Email [email protected] to sign up for the Living Social Fundamentals Course

CrossFit 908 New Fundamentals – 05/31 – 06/23 – Tue/Thurs nights @ 7:30pm.  (5 Spots Left) – Email [email protected].  Click HERE to sign up!  If you are having problems signing in to Fundamentals classes, do not worry!  We are having some “signing in” issues, but you can still purchase your fundamentals membership through the site.  Just send [email protected] an email to confirm your participation in the next Fundamentals group.

 

Today’s Recipe – Pineapple Salsa and Guacamole Grassfed Burgers – Paleo Project

Today’s Links –

• Meat Glue – Separating Fact From Fiction – Mark’s Daily Apple (GROSS)
• Why Your Knees Perform Like Aging Water Fowl – T-Nation
• Prepare for Pavel (And Your RKC Certification) – Whole 9

 

Schedule –

• Mobility Warm Up
• Deadlift – 3-3-3-3-3 @ 85-90% of 1RM – Go Heavy!
• WOD – At the top of each minute for 10 minutes sprint 100yds.  Rest the remainder of the minute and repeat.  If you sprinted yesterday, you can do some longer intervals or a different workout from the week.
• Finisher – 3 x 20 GHD Hip Extensions
• Stretch