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Tuesday, May 29, 2012 at 2:53PM 
Tracey, Casey, Lynne, Haley and Derrah.....Classic Croffit pose.
SKILL / STRENGTH:
Wendler Week #3
Front Squat & Sumo Dead Lift
5 X 75% of Base Weight
3 X 85% of Base Weight
Max Reps X 95% of Base Weight
(minimum requirement=1)
WOD
100 Burpees for time
L1= 75 Burpees
L2= 50 Burpees
(20 minute time cap)
Monday, May 28, 2012 at 4:44PM 
Zach looking strong during the 225# Hang Cleans at The CrossFit NorthEast Regionals this Weekend.
SKILL / STRENGTH
Jerks
1,1,1,1,1,1
WOD:
12 minute AMRAP
3 Wall Walks
250m Row
15 shoulder 2 Over Head (95#/ 65#)
Post WOD Mobility
Bully Stretch
Sunday, May 27, 2012 at 5:09PM We wil be holding 2 classes, 8AM & 9AM.
We wil be holding 2 classes, 8AM & 9AM.
WOD:"A 21 Gun Salute"
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to.
The WOD is a 21 Minute AMRAP partner WOD and is as follows:
200m run with med ball (20#/14#)
21 Burpee Box Jumps (24/20)
200m run with ball
21 Back Squats (135#/95#)
200m run with ball
21 Partner Wall Balls
200m run with ball
21 Partner Situps (From Partner A to Partner B back to Partner A =1)
200m run with ball
21 Partner Push Ups
200m run with ball
Friday, May 25, 2012 at 4:58PM 
Coach Nick (far right) Sporting the '508' at one seriously competitive HSPU wall.
WOD "Chelsea"
Every Minute on the Minute:
5 Pull Ups
10 Push Ups
15 Squats
Scored by number of rounds completed on the minute
If you can not finish a round with in the minute, go every other minute.
Have fun and then come cheer on Team 508 at the CrossFit NorthEast Regionals!!!!
Thursday, May 24, 2012 at 2:32PM 
Team 508 will be competing at The CrossFit NorthEast Regionals Friday, Saturday and Sunday. Come to Reebok HQ to come Cheer on Coach Nick, Zach, Nate, Bridget, Haley and Dawn Marie.
Classes as usual on Friday and Saturday. NO Open Gym this Sunday!
SKILL / STRENGTH:
12 minute to establish 2RM Snatch Dead Lift
WOD
5 Rounds of:
45 seconds Front Squats (135# / 95#)
15 seconds rest
45 seconds Double Unders
15 seconds Rest