Tuesday 5.17.16

Thank you to everyone that has already donated to the North Gwinnett Co-Op food sponsor. We still have two weeks to help raise money for them!

The families that are served by the North Gwinnett Co-Op depend on the school system to feed their children during the school year. To ensure the children of our community are not hungry during the summer months, the Co-Op created the Summer Food Program, which allows families with children to pick up groceries from the Co-Op twice in June and July. The Co-Op needs sponsors for the Summer Food Program to enable the Co-Op to purchase kid friendly foods, perishable items and fresh fruits and vegetables. No Excuses CrossFit is going to be a sponsor and our goal is to be a platinum sponsor by giving them $1,000. Here’s how you can help: • Find any loose change in your couch, car, dryer and put it in the jar. • Consider giving up a Starbucks coffee for a week and donating that money to the jar instead. • Make a financial donation, which is tax deductible.

Essentials:
A.
EMOM 6 min
Hollow Body Plank x 20sec

B.
4 Sets
Shoulder Press x 5 reps
Tempo 33×3
On the 2:30min
Or
ADAPT

C.
5 Rounds For Time:
Shoulder to Overhead x 12 reps
Row x 12 cal

Fitness:
A.
EMOM 6 min
Hollow Body Plank Slider x 20sec

B.
4 Sets
Shoulder Press x 5 reps
Tempo 33×3
On the 2:30min
Or
ADAPT

C.
5 Rounds For Time:
Shoulder to Overhead x 12 reps 165/105
Muscle Up x 4 reps

Performance:
A.
EMOM 6min
Hollow Body Plank Slider x 20sec

B.
4 Sets
Dynamic Shoulder Press with 40 lbs dynamic load x 5 reps
Tempo 33×3
On the 2:30min
Or
ADAPT

C.
5 Rounds For Time:
Shoulder to Overhead x 12 reps 195/135
Muscle Up x 6 reps
Competitor Session 2:
A.
5 Sets
Legless Rope Climb x 2 reps
On the 2min Marks

B.
3 Sets
Bridge Lifts x 8 reps
Rest as needed

C.
6 Sets
Ski x 1min
Rest 2 min