Monday – 160516

As many of you know, Jesse has been applying at various departments to become a police officer. Last week, he accepted a position with U City!

Unfortunately, that means that he will be leaving CrossFit 314. It is impossible to deny the impact that Jesse has had on many lives over the nearly 4 years we’ve been open. We will certainly be short on Jesse-isms like “money, boom/snap, good show, nota bene, and countless others.” His enthusiasm and excitement are first class, and will serve him well in his future endeavors. We congratulate Jesse and wish him the best in his new career. His final class will be Wednesday, May 25th. Make sure to give him a high five and wish him well.

That being said, we are incredibly excited for the future of CrossFit 314. We have a very talented team of trainers dedicated to making you a healthier, fitter person. We are working hard to bring you more guidance and knowledge to attain your specific goals. If you have any ideas or suggestions for ways we can make your experience better, don’t hesitate to let us know! Get ready for an exciting new time at CrossFit 314!

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Back Squat
Use W1RM or 90%
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
8+ @ 80%

WOD
13 min AMRAP

10 T2B
10 Wallballs 20/14
10 Power Snatch 135/95

 

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