TEAMWORK THURSDAY: Row Cals 100-80-60-40-20 KBs 53/35 100-80-60-40-20 PUSHUPS 50-40-30-20-10 Thrusters 95/65 50-40-30-20-10

WARM UP: WOD: Death by AB cals (this won't take long, once recovered, you will begin the strength portion) STRENGTH: 10x10 Back Squats *you will log total #s lifted EXAMPLE: 10 sets of 10 reps at 135 (for easy math sake) your score would be 13,500#s You can add weight as you go HOWEVER, You cannot go back down... So if I did 135 then I went to 155, I can stay at 155 or increase the weight but I CANNOT go back down... You do not HAVE to add weight, or you can add ALL the weigh

WARM UP: Extended recovery/stretching foam roll, lax ball etc 5:00 easy row -then- EMOM 12: 7 KBs + 7 burpees (Choose a weight that is HEAVY, but doable)

MEMORIAL DAY shirts are IN! if you preordered, will be available for pick up tomorrow. If you didn't, theres still a few left.... 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸IMPORTANT🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸 MURPH -- Monday!!!! We will run 2 heats beginning at 9am. 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸IMPORTANT🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸 "Fight Gone Bad" 3 rounds for max reps: 1:00 WBs 20/14 1:00 SDHP 75/55 1:00 BJ 20/16 1:00 Push press 75/65 1:00 Row cals 1:00 REST

"TEAMWORK THURSDAY" in TEAMS of 2: FOR TIME: 100 thrusters 80 burpee BJs 60 ALT DB snatch 4000m row (every 500m)

WARM UP: 3 sets: 10 DB strict press 10 DB rows 100m Single arm FC 70/53 -then- 15 AMRAP: 50/40 cal AB 40 WBs 30 DLs 185/125 20 HSPU 10 c&J 185/125

Coach Logan starts CrossFit Kids today 330pm!! The class will run 35-45 mins, on Tuesdays and Thursdays, until August-ish.. Ages are 8-12 There will be a HEAVY focus on FUN. F-U-N. Yes of course they will learn, but FITNESS should be FUN. and it will be :) To register click the link follow the prompts select the package rock on. https://crossfitwestmonroe.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=96FD981A-1EA5-4D63-AB95-A114BBEE22CA& WARM UP: NOT for ti

We are a week out from MURPH.. Its no coincidence you've been training in the "MURPH" time domain a lot lately... IF you've been showing up for Massacre Monday, you should be prepared. IF you've been cherry picking, I hope you show up MEMORIAL DAY and challenge yourself. If you don't know the story about MURPH, I highly encourage you to check it out.. Here is a short clip: https://www.youtube.com/watch?v=hEVDNZg33FE Here is a clip from the movie LONE SURVIVOR (its a war scene

MEMORIAL DAY before they're all GONE: https://crossfitwestmonroe.sites.zenplanner.com/retail.cfm?Category=CFWM%20SWAG WARM UP/ MAINTENANCE: 5x10+5 Front rack BB step back lunges 5ea + 5 front squats (moderate weight) -then- FOR TIME: 30/25 AB cals 20 burpee BJs 30/24 10 power cleans 155/105 (Rx+185/125) Scaled *should be HEAVY for YOU. (6:00 cap)

MEMORIAL DAY swag: https://crossfitwestmonroe.sites.zenplanner.com/retail.cfm?Category=CFWM%20SWAG WARM UP: Shoulders clusters -then- with a running clock: 0:00-6:00 9 clusters 95/65 7 clusters 115/75 5 clusters 135/95 3 clusters 155/105 1 clusters 185/115 -REST 6:00-10:00- 10:00-16:00 1 clusters 185/115 3 clusters 155/105 5 clusters 135/95 7 clusters 115/75 9 clusters 95/65 *shoot for all sets UB?... ACCESSORY WORK: accumulate 30 of each: NOT FOR TIME FOR QUALITY -OH lunges