ANNOUNCEMENTS 📢
Hey fam, it’s May 1st—and we’ve got news (and technical difficulties).
Our newsletter software decided to take an unplanned rest day—clearly not following the programming—so your monthly dose of CrossFit motivation is running a little late. In the meantime, this blog post has all the announcements and programming you need, for now!
Save the Dates 📅
- Saturday 5/17 – Picnic Outing @ Astoria Park Starting at 5pm. Bring friends & pets!
- Monday 5/26 – Memorial Day Murph; Heats at 8:15am, 9:30am, and 10:45am.
Mock HYROX Friday May 9 @6:30pm 🏃
Calling all HYROX athletes! Coach Ben is organizing a mock Hyrox to sharpen your skills for race day. Let him know when you’re racing and if you’re in by filling out this form.
Healthcare Appreciate Week May 17-23
We’re offering free unlimited classes for a week to healthcare workers—plus they get 2 CME credits just for participating! If you know someone in the medical field who lives or works in Astoria, send them this link or grab a postcard with QR code at the front desk.
PROGRAMMING
PLYO:
——RX——
5 x Kneeling Jump
5 x Kneeling Jump to Single Leg Landing, each leg
5 x Standing Triple Jump
——FITNESS——
5 x Broad Jump
3 x 10 Ice Skaters
5 x Standing Triple Jump
—————
Try to cover as much distance as possible on the Standing Triple Jump
CONDITIONING:
For time:
400m Run
40m Single Dumbbell Walking Lunge
400m Run
80m Burpee Broad Jump
400m Run
40m Single Dumbbell Walking Lunge
400m Run
————
RX: 50/35lb Dumbbell (Held any way)
Turnarounds at 10m (33ft)
Time Cap: 22 Minutes