Tuesday – 052014

q2_offer
Don’t forget, we are currently offering the above signup special. It won’t last long so if you have been on the fence about giving us a try or signing up, now is the best time! For more information, please check out our membership options page or send us an E-mail to info@crossfitexalted.com.

[box]The CrossFit eXalted expansion is almost complete!  The final equipment order was made today and here is a quick run down of what is being added to eXalted with the expansion:

  1. 3200 more square feet of workout space bringing the total workout space to over 6000 square feet.
  2. Brand new equipment such as air assault bikes (Airdynes on steroids), more rowers, dog sleds, two brand new Rogue pull-up rigs with 6 muscle-up areas EACH, GHD’s, competition plates, Olympic lifting platforms, new jerk blocks, bearing Olympic bars, and more.
  3. The addition of 3 new programs: eXalted barbell club, CrossFit Kids, and eXalted Vitality.  This is a new program specifically programmed to improve functional strength and mobility, especially in people 55 and older without the demands that come with Olympic lifting and high skill gymnastics.  However, anyone can sign up.
  4. The addition of eXalted Essentials, our introduction/on ramp system to familiarize people who are new to CrossFit with a systematic approach.  It is a 6 class system and the cost will go towards your first month of membership.
  5. Perhaps most importantly, the addition of locker rooms and showers![/box]

Strength
EMOM for 12 minutes:
Every odd minute, perform 6 bent over rows.
Every even minute, perform one set of unbroken push-ups.

Treat the bent over rows as strength and find a 6 rep max. Get some plates out, go up in weight over the course of the EMOM. Technique MUST be strict, upper back does the work. Score on this will be tabata format, lowest push-up reps done in any round is the score.

Workout of the Day
14 minute ladder:
2 T2000’s (1 chest to bar pull-up + 1 toes to bar without coming off bar)
200 meter run
4 T2000’s
200 meter run
6 T2000’s
200 meter run

Post your scores to the Whiteboard.