5.25.19

Strength
10 min EMOM
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk @ 60-65% 1RM

Metcon
9 min AMRAP
9 HSPU
13 Box Jumps @ 24/20”

5.24.19

Metcon
10 min EMOM
O: 5-7 Strict Pull-ups
E: 5-7 Ring Dips
RX+: 4 Ring or Bar Muscle-ups each minute

Metcon
4 RFT
20/15 Calorie Row
10 Devils Press @ 35/25

5.23.19

Metcon
30 min EMOM
RX: 1 Bear Complex @ 135/95 (1 rep = 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press)
RX+: 2 Bear Complex @ 135/95
*Athlete must pause between each movement*

5.22.19

Metcon
50-40-30-20-10
Double-unders
5 Deadlifts @ 255/175 (RX+ 315/225)
10-20-30-40-50
Ab-mat Sit-ups
200m run between each round

Member Appreciation Month: > 3 years

In our final week of member appreciation month, we recognize our newest members to the community, those members who have been with us for less than three years.  Many of these members are just starting their CrossFit journey and we are proud that they chose OVC. We want to express our gratitude to the following members:

• Josh Archer

• Jack Bence

• Janice Bourque

• Stacey Brownbrocklehurst

• Kurt Clifford

• Cat Coleman

• Derrick Danze

• Timely Diaz

• Darcie Doebereiner

• Kerri Giesel

• Ashley Hatfield

• Ethan Kozel

• Luca Magistro

• Jason Reynolds

• Annarenne Speaker

• Glen Stupak

• Nikki Synder

As a token of our appreciation, each member will receive 2 free FitAid drinks.  We appreciate the commitment by these athletes to our community and look forward to our continued work together.

If you would like to join our growing community, please stop by or contact us at www.ovcrossfit.com.