Good luck Deric!

Deric  is competing this weekend as an individual in the Mid-Atlantic Region held in Fairfax, VA!

Here is the link to keep track of him throughout the weekend.

His heat times today are 2:20pm and 5:30pm EST

REMINDERS:

Saturday – 9:30am – Open Gym

Sunday – 6:30am – The Hero Course – wod will be announced on Saturday.

Check out the Murph Video and please share it. If you are  not participating in The Hero  Course this year, please donate to the general fund or to the athlete of your choice.

UPCOMING EVENTS – don’t miss out on these!

FUNDRAISERS

help out our athletes as they take off work, train and travel to the CrossFit Regional Competitions in Tomball, Texas

PLUCKERS Gift Cards – $20 each

PLUCKERS Profit Share – Saturday, June 11th – all day but Patio is reserved for us at 5:00pm

Regional Athlete Shirts!

Under Armour Shirts – limited Sizes Available

Can be purchased now – once the sizes are gone, they will not be reordered.

Click Here to buy

SUMMER PROGRAMS

Registration is open for

GIRLFIT

KIDS SPEED & AGILITY

Today’s Wod

WOD

15 wall ball (20, 14)

10 Push ups

Amrap in 12 minutes

THEN

5 kb snatch each side

5 kb oh squats each side

10 kb walking lunges (hold kb in rack position, lunge.  switch hands)

rest 1 min

4 rounds for time

Here is a video demonstration

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.