May 27th, 2016

A. Three Rounds for Quality:
30 seconds work/30 seconds rest
Ring Dips
Hang Power Snatch (75/55)
L Sit Hold
Handstand Hold
Focus on barbell cycling, breathing through the movement, tight core.. this is not for max reps but for quality movements

B. With a continuously running clock, perform 4 burpees the first minute, 5 burpees the 2nd minute, 6 burpees the 3rd… continuing as long as you are able

Box News:
Spartan Race! There is a Spartan Super coming this August to Utah, and a few people have expressed interest in running it. So… I’ve signed up and registered a CrossFit Antietam team! If you want to join in on the fun, head over to spartan.com to register. They are doing $30 off the registration fee if you sign up by the 1st of June (code= MEMORIAL) so get signed up now to save some money! When it gets closer to the event we’ll arrange car pools and stuff so we can all ride together.

Schedule Update coming June 1st: we will be adding a class at 8 am and we will no longer have a class at noon.

Memorial Day Schedule: Class at 8am and 5pm!