This Saturday after the FREE Open gym lets go kayaking!

Thursday

For time:

200m run

Then

21-15-9 of:

Overhead Squats (95/65)
Burpee's

Then

200m run

Tuesday

20 minutes to complete:

Snatch grip Deadlift

5 X 1

Power Snatch

3 X 3

And then...

EMOM

2 Pull ups
2 Box Jumps
4 Pull ups
4 Box Jumps
6 Pull ups
6 Box Jumps
And so on,...

The WOD is over when you can no longer complete the given reps in the minute time frame. GO FAST, DON'T SUCK

*Remember Dr. Sean Lauraitis will be here from 3:00-6:30pm for your adjustment needs.

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

We will be closed all day today. Elements along with the full class schedule will resume tomorrow. Thank you!

I hope everyone is having a great Memorial Day weekend. One filled with family, fun in the sun and good food. Please remember why we celebrate this holiday. Do you know someone who has served our country or know someone who is currently serving? Give them a call, give them a hug, let them know that we are thankful for their service.

Huge thank you to everyone who came out today for our Saturday WOD. 30+ on Memorial Day weekend is an awesome turnout! Hope everyone has a great memorial day weekend!

Branch we wish you a speedy recovery buddy! Today was not the same without your encouragement.

Please join the athletes of CrossFit 2L2Q as we open the doors Saturday for our FREE Community Workout.

Have you been thinking about trying CrossFit? Come check it out and see how functional fitness is the best way to workout. STOP riding the hamster wheels! STOP being bored with your workouts! Bring a friend and get your butt to CrossFit 2L2Q by 9am Saturday morning! See you there...

Congratulations to Wellington the Man Child and Mary Elizabeth aka Dean Beanzzzz on graduating from high school this past Tuesday.

Friday

Rest day

Saturday=Hero WOD

Many athletes from time to time have to miss coming to the box because of schedule conflicts, work, etc. But some of the times it's actually something more...

I can't tell you how many times an athlete has messaged me and told me about family problems, health problems, work problems, etc. Most of the time I always say a little prayer for them because I feel that's the best way I can help. I'm asking you to reach out from time to time and ask your fellow athletes how they are doing. If you haven't seem them in a few days give a call, text them or Facebook them.

Sometimes just knowing that someone cares can make all the difference.

Thursday

10 minutes to establish a 5 rep max back squat

-then-

12 minute AMRAP of:

15 Wall ball
2 Wall climbs

-then-

Grab a partner for double under ladder battle!!!

This weekend Carlie and Joseph are tying the knot in Lapine, Alabama at 6pm and we are all in invited. Please join me by saying congratulations and good luck guys. CrossFit 2L2Q's first couple to get married!

Wednesday

Every minute on the minute rotate stations for 21 minutes

Station 1 100m row sprint
Station 2 100m run sprint
Station 3 REST

Example:

1st minute row 100m
2nd minute run 100m
3rd minute REST
4th minute row 100m
5th minute run 100m
6th minute REST

*the row and run are ME
ME=Max Effort

Please don't forgot Dr Lauraitis will be in house tomorrow 300pm-6:30pm.