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Strength
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Bench Press
Work up to a 5 RM
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WOD
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Every minute on the minute for 8 minutes complete:
15 Push-ups
Max Reps Ball Slams, 40#/30#
Each minute you’ll do the 15 push-ups and then complete as many ball slams as you can before the minute is up. Score is the total number of ball slams completed.
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2013/11/Photo-Oct-29-5-45-55-PM.jpg” link=”” alt=”Ashley!” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Ashley’s showing the right way…be sure to get the slam ball over your head today. Stopping even with your forehead is no bueno.
A week from tomorrow is the MBS Turkey Challenge!! We’re excited for this one, it’s always a great event. This year the individual competitors will take on the 3 mile run that some of us got to experience 3 years ago. Sounds like the teams will sit out the long run… some of us are happier than others about that. This coming week more events will be released.
Evolve has three 4-person teams signed up as well as a bunch of individuals. This will probably be the most competitors we’ve had throw down at a single event, so it’s sure to be a good time. We’ve also heard of several folks judging, and several planning to come down to watch. For those who are thinking of staying, many of the competitors will be staying Saturday night at the Renaissance Boulder Flatiron Hotel. It’s just down the street and really nice.
This will be a fun weekend! If you get a chance, consider making the drive down to hang out!
