Wednesday April 25, 2012

CrossFit SouthWest Regionals is coming up May 4-6 in Castle Rock, CO.  Make plans to check it out! https://events.cuetoems.com/cfregion_southwest/OnlineTicketSales.aspx We will have a reduced class schedule May 4th and 5th.  Details will be posted next week.

Also get signed up for body fat testing, May 7th $49.  Check out the sign up sheet at the gym or email us: milehighcrossfit@gmail.com

Good luck to Dan as he goes under the knife for shoulder surgery today. Hope to see you back in the gym soon!

WOD

Strength: Deadlifts 3 reps at 70%, 80%, 90%

100 Thrusters for time (75/55)
*the catch, cause you knew there would be one, the penalty for dropping the bar is that you must add 10# (2 5#s) each time you drop the bar.
Record your time and last weight that you did thrusters at

– You may rest with the bar in your front rack position or front hang position. You may NOT rest it on your back. Once the plates/bar touch the ground, add your weight.
– Please be smart about your starting weight, if 75/55 is a little heavy already, start at a lower weight. Or if you need, you can add 2.5s instead of 5s.
– Not capping the WOD but please plan your weights and rest time to take no longer than 15 minutes.