Happy Memorial Day! Hope everyone has had an awesome holiday weekend. Let’s not forget why we have this long weekend. Take some time to remember our troops who paid the ultimate price so we can have our freedom!! Thank You to all of those fallen troops and thank you to all of our veterans and active duty troops!! You are REAL AMERICAN HEROES!!! GOD BLESS!!
Well this weekend was filled with a lot of CrossFit, not just WODs but a nice party as well!!

Friday May 24, 2013
* 5 Rounds For Time
–> 50 Double Unders
–> 10 OverHead Squats (95#)
–> TIME = 8:19

* 3 X 100 Sprints

* 35 Kipping HSPU for Time
–> TIME = NO CLUE!! I did 5 at a time with Charlie. I rested while he did 5.

Saturday May 25, 2013
* DJ CrossFit Instinct 3rd Anniversary Party
–> What an amazing night! We had food and drinks and handed out the ThrowDown awards!! Then it was onto the dancing!! I wanted to say THANK YOU to TIM and MOLLY for all they have done!! They have touched the lives of many and brought us all together with the same common goals: Good Health and Fitness oh…and having fun while doing it!! You guys are the best!! I love my CrossFit Instinct Family!!!

Sunday May 26, 2013
* 12 Minute EMOM Power Clean Complex
(1 Power Clean, 1 Hang Power Clean Below The Knee, 1 High Hang Power Clean / Work On PERFECT FORM!)
–> 155/155/155/155/155/155/175/175/155/155/155/155

* 90 Second Air Dyne For Calories X 5 (Rest 4:30 After Each)
1.–> 45 Calories (Came out to quick, died half way through)
2.–> 43 Calories (Pace was much better)
3.–> 40 Calories (Felt very woozy after this one…only did 3 rounds)

Monday May 27, 2013
* Memorial Day Murph
1 Mile Run
100 Pull-Ups (Did all butterfly)
200 Push-Ups
300 Squats
1Mile Run
TIME = 50:52