5×2+1 High pull/snatch

See everyone tonight!

When: May 26th 1pm

Where: The Butera Ranch (location will be disclosed after sign up)

Sign up:  There will be a sign up sheet on the main board of the gym.  If you put your name on it you are expected to be there! 

This is going to be an Epic 3 on 3 basketball tournament NSCF style.We are going to do a random drawing for teams to make it as fair as possible.  I was considering bringing in some pros and faking membership agreements for the win but decided to go the fair and square route. This will be a double elimination tournament guaranteeing at least 2 games played.  Everyone is welcome.  You do not have to be playing to enjoy the party.  We will be grilling and drinking some refreshments.  I want to thank the Butera Clan for hosting what will become the tournament of all tournaments!

On Sunday we are heading down to the CrossFit Regionals to watch the final events and on Monday it is our 7th annual Murph BBQ at NSCF!  Can you say EPIC Weekend!

• 5×5 pop and drops
• 5×3 split presses
• 3×2 behind the neck split jerks

What is this class for anyway?  This is a way to work on improving your lifting on a regular basis without making any commitment to a specific program.  We alternate weeks with snatch and Clean & Jerk work.  It is not like the level 1 class.  There is more weight being moved.  You will progressively get stronger and more efficient with your lifts.  This class is also open to non members visiting from other CrossFit facilities for a $20 drop in fee.  See everyone tonight.

On a different note, we have a competitive lifting cycle starting this week.  We have a large amount of members jumping into this cycle.  This is a specific program and will take some dedication and some listening ears.  We have 2x,3x and 4x per week programs going on.  If you are going to continue CrossFitting which I highly recommend, you are on the 2x per week program.  It starts on Saturday at 10am.  You will get your program handed to you and you will get some lifting.  The 2 days are Saturday mornings and Monday’s 4:30-7pm.  Some special arrangements will be made and we are looking to add a Monday morning time slot if needed.

Happy Lifting!

Steve Blair:  1st place 62kg class

Sam Wong Rapuano:  Qualified for National Schoolage Championships to be held June 21-23 in Dearbonn, Michigan.  2nd place 62kg class.  Pr 150lb clean&Jerk

Dave Peddie:  12th place 77kg class 

Derek Goff: 11th place 77kg class  pr snatch 150lbs  Pr clean & Jerk 205lbs

Sarah Wong:  3 new England Masters records 50-54 age group  2nd place 53kg class  Pr snatch 75lbs   pr clean and jerk 112lbs.  4th place overall masters

Susan Wong:  2nd place 63kg class

Kaitlyn Lyons:  2nd place  75kg class  pr snatch 105lbs  pr clean&jerk 143lbs

OH Squats 5×2 Hold bottom of squat for 3 seconds

Snatch Grip Deadlifts Hold mid thigh for 3 seconds 

Jump position snatch 7×2 increase load each set

Happy Lifting