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Warm-up- 3×20 abmat butterfly sit-ups Workout- Deadlift 1-1-1-1-1-1-1 Cool Down- 3×15 Reverse Hyperextensions Our first HMAC class has been rescheduled for Saturday, 21 May from 11:30 to 1:00PM. If you are interested in participating, please sign up at the gym!

Warm-up- Repeat the following for three minutes: 3 ring rows, 6 push-ups, and 9 air squats Workout- Five rounds for time of: 15 Ring rows 155 pound Bench press, 15 reps 225 pound Back squat, 15 reps Set up rings and box such that heels are at the height of the bottom of the rings.

CrossFit Huntsville will be open today for the following class times: 0700, 0900, 1130, 1530 CFK, 1630, 1730, 1830 101 Class (Note that this means 0600 will be cancelled!) Warm-up- Group Med-Ball Toss Workout- “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Compare to 101124. Cool -down- Spend 5 minutes rolling out on a

The gym will be open today for the 11:30, 4:30, 5:30 classes. We are currently working on our schedule for the rest of the week as some of us are helping others deal with the damage from the recent storms, traveling, or both. We are also working on getting a short extension for the Open workout

Warm-up- 5 minutes of group ball toss, with 5 burpees every minute on the minute. Workout- For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall

Workout- Row 2K Post time to comments. Compare to 080721. “We’ve Become a Nation of Takers, Not Makers” by Stephen Moore, The Wall Street Journal.

Warm-up- 3 x20 Reverse hyperextensions 3 x 15 GHD sit-ups Workout- Box Squat 2-2-2-2-2-2-2-2-2-2 WEEK TWO of the Team Nutrition Challenge- What was your over-all team score for week one? Any surprises? Remember that team captains need to give these scores to Robert ASAP so he can post them on the whiteboard!

9am Class Workout- Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 110120. “The Mental Fight” with MMA fighter Eric Cusson by Again Faster Equipment – video [wmv] [mov]

Workout- Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions Post time to comments. Compare to 051209. “Pose Method: Origins and Innovation” with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov] DAY FIVE of the 2011 Team Nutrition challenge… What

Workout- In teams of three, move through the following stations for 15 minutes: station 1- Atlas stone shouldering station 2- 25 foot down-and-back Burpee Broad-jump station 3- rest Each athlete will stay at his or her station until the athlete at station 1 completes the trip down and back, at which point he or she will