Happy 18th Birthday Hailey!
Warm-Up:
Coaches choice
WOD prep:
Bench press
5,5,5,3,3,3
Build to a heavy 3.
WOD:
2K Row for time
Post WOD:
400m walk
Foam roll for 5 minutes
CFS Brief:
***Internet is back working at full speed. Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!***
Beginning July 1st we will no longer be offering BootCamp only memberships. Anyone with this type of membership has been given the offer to participate in our Foundations program. The Monday, Wednesday and Friday 5:30am classes and the Saturday 7:30am class will no longer be on the schedule. As always there are CrossFit classes available at all these times. We will continue to offer the Tuesday and Thursday classes at 8:30am with the same format we currently use. It will be something of a combo CrossFit/BootCamp class.
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
2KM Row. 7:20.7. #145 BP.
5,5,5,3,3,3 Bench Press: 35,65,75,85,90,95…Fail at 2 at 100.
2K Row: 9:20.4 Previous: 9:27.1
Awesome job to Michelle this morning on both the bench and the row and huge shout out to Matt for CRUSHING the row! Fun times at 5:30 🙂
Whatcha Bench 225 for 3
2K row 7:10.9
Bench 3×210
2K Row 7:19.8 (PR)
Previous 7:32
Nice PR
Road WOD at CF Foggy Bottom in DC:
10 1 minute rounds with 2 min rest between each round:
10 burpees over barbell,
with remaining time, Max Power Cleans (135, 155 is rx)
Total Power cleans = 66
Bench 3×85, got 2 at 90 but failed on 3rd.
2,000M row 10:20.7.
No previous but 2:22/500M pace was consistent with my 500M row from last week so I guess I did a good job maintaining consistency. Need to get a bit more mobility out of my knee to get faster but I’ll take what I can get. The crew crushed it today and there were a lot of PRs for 5:30am!
Bench 245 for 3
2k row 7:34:0.
I see my row this morning inspired you 🙂
185×3 bench
2K row 7:41.1