ANNOUNCEMENTS 📢
Hey fam, it’s May — and we’ve got news (and some 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
COMMUNITY:
Row, Throw, Go
Time Cap: 35 Minutes
Cash In:
- Row 1000 meters (split as needed; non-rowing partner holds wall sit)
Then, 2 Rounds:
- 120 Alternating Wall Balls (you go, I go)
- 120 Single-Arm Dumbbell Hang Clean (alternating arms, split as needed)
- 120 Alternating Box Jumps (you go, I go)
- 120 Single-Arm Dumbbell Push Press (split as needed)
- 120 Wall Ball Sit-Ups (passing ball back and forth)
Cash Out:
- Row 1000 meters (split as needed; non-rowing partner holds dumbbells in front rack)
WEIGHTLIFTING:
LIFT:
Power Clean + Jerk (1+2)
*build to heavy
ACCESSORY:
3x
20 Alternating DB Press
20 Overhead Weighted Sit-ups
20 Reverse Fly
THE PUMP:
BENCH PRESS:
2 x 5 @ 77.5%
2 x 4 @ 82.5%
2 x 3 @ 87.5%
PULL-UPS:
3 x 12-15 Banded Strict Pull-ups, Rest 1:30 Between
*Should be done at a controlled Tempo
ARMS:
3 x each (1:00 on / :20 Off)
5 Tempo Push-ups (51×1) + Max Push-ups with remaining time
5 Tempo Curls (51×1) + 10 Curls with remaining time
ABS:
:40 Russian Twists, :20 off
:40 Cross Knee to Elbow from Plank, :20 off
:40 V-ups, :20 off
1:00 Plank