Stallions
1. E30M x 12 Minutes:
Bench Press x 6 @ 20X2 – Moderately tough load across.*
2. 15 Minute AMRAP:
7 Thrusters (135/95)
:30s Ring Front Lean & Rest
*Tempo rx: Start with barbell over the chest for :2s. Lower down slow for :2s, touch the chest in the bottom but do not pause. Press up with control and hold for :2s at the top with the elbows locked. That’s one.
Colts
1. E30M x 12 Minutes:
Bench Press x 6 @ 20X2 – Moderately tough load across.*
2. 15 Minute AMRAP:
7 Thrusters (115/75)
:30s Ring Front Lean & Rest
Mustangs
1. E30M x 12 Minutes:
Bench Press x 6 @ 20X2 – Light to moderate load across.*
2. 15 Minute AMRAP:
7 Thrusters (75/55)
:30s Floor Front Lean & Rest
Save the Dates:
Monday, May 30th, Memorial Day: The Murph Challenge!
We are an official host of The Murph Challenge this year! And if you want to see how you stack up against the rest of the world, go to The Murph Challenge website and register to rank on the official Murph Challenge leaderboard! Family and/or friends are welcome to join us for a drop-in as well!
Memorial Day Schedule:
We will run the following schedule for Memorial Day & The Murph Challenge:
6:30-8:00am: Open gym
8:00-9:30am: Heat 1 – The Murph Challenge!
(Commemoration at 9:30am)
9:30-11:00am: Heat 2 – The Murph Challenge!
*No open gym after 8am today. CFIH will close at 11am.
Saturday, June 18th: FW Summer Slam!
Our annual Summer Slam competition is back and this time we are opening our doors to all gyms! Join us in Teams of 3, and choose either the RX and the scaled division. Registration will close on Saturday, June 11th. Sign up here: https://linktr.ee/fwsummerslam We are also looking for volunteers! If you’d like to help out that day, please shoot us an email to info@crossfitironhorse.com
