WORKOUT OF THE DAY
June 4

Conditioning:
5RFT:
5 Wall Walks
20 Box Jumps (24/20″)
30 Double Unders
400m Run

June 3

Strength:
Ring Dips: 4 x Max Effort

Conditioning:
14 min EMOTM:
1 Power Clean (90% of 1RM)
5 Over-the-Bar Burpees

June 2

Strength:
Overhead Squat: 3-3-3-3

Conditioning: 
18-15-12-9-6
Overhead Squats (95/65#)
Pull-ups

“Air Force One”

For time:

20 Thrusters (95/65#)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

*EMOM complete 4 burpees

May 30

Reminder! Tomorrow at 1:00pm, we’ll be hosting a Functional Movement Screening open to all athletes. Dr. Karen Bonney will be on hand to identify individual movement asymmetries and limitations and discuss specific corrective strategies that will improve your performance while minimizing your risk of injury.

The cost is $30 per athlete — If you’re interested in attending, make sure to secure your spot by signing up at the gym.

Strength/Skill:
Chin-ups: 4 x Max Effort

Conditioning: 
15 minute AMRAP:
15 KB Swings (32/24kg)
20 Suitcase Lunges (32/24kg)
30 Double Unders

Capital Affiliate League

Athletes,

We are excited to field our first-ever Hierarchy team for the upcoming Capital Affiliate League (CAL) Summer Season!

Starting on July 12, ten Affiliate teams from DC consisting of 4-8 members compete in a 5 week Regular Season, to be followed by a Championship Tournament for the top 6 teams. CAL events take place each Saturday from 1:00-3:30pm, during which teams compete head to head in 2 WODs. Participating DC Affiliates host matchups, the schedule for which will be released when registration is finalized.

Registration begins on June 16, and costs $165 per athlete. If you are interested in competing on Team Hierarchy, please review the Open Division standards below and contact Dave at dave@crossfithierarchy.com. NOTE: In order to participate, you must commit to  a minimum of 3 Regular Season competition dates AND be available for the Championship Tournament on August 22. No exceptions!

CAL Summer Season Schedule

Week 1: July 12, 2014
Week 2: July 19, 2014
Week 3: July 26, 2014
Week 4: August 2, 2014
Week 5: August 9, 2014
Championship: August 22, 2014

Open Division Benchmarks
The following are working weights, not one rep maxes:

24/20″ Box jump
75/55# Overhead Squat
185/125# Deadlift
95/65# Snatch
135/95# Clean and Jerk
20/14# Wall Ball

May 29

Reminder!

On Saturday, May 31, we’ll be hosting a Functional Movement Screening open to all athletes. Dr. Karen Bonney will be on hand from 1:00-2:00pm to identify individual movement asymmetries and limitations and discuss specific corrective strategies that will improve your performance while minimizing risk of injury.

The cost is $30 per athlete — if you’re interested in attending, make sure to secure your spot by signing up at the gym this week.

Strength:
Backsquat: 3, 3, 3, 3, 3, 3

Conditioning:
In teams of 2, for time:
2,000m Row (switch every 250m)

Partner B completes 12 goblet squats while Partner A rows 250m, switching until the team completes a total of 2,000m on the rower.

May 28

Athletes:

On Saturday, May 31, we’ll be hosting a Functional Movement Screening open to all athletesDr. Karen Bonney will be on hand from 1:00-2:00pm to identify individual movement asymmetries and limitations and discuss specific corrective strategies that will improve your performance while minimizing your risk of injury.

The cost is $30 per athlete — If you’re interested in attending, make sure to secure your spot by signing up at the gym this week.

Strength:
Floor Press 5-5-5-5-5

Conditioning:

9 min, for max reps:
Min 1-3: Max rep T2B
Min 4-6: Max rep Box Jumps (24/20″)
Min 7-9: Max rep Burpees

No rest between rounds.

May 27

Strength:
15 minutes to establish a 1RM Hang Power Clean

Conditioning:
12 minute AMRAP:
10 Power Cleans (135/95#)
20 Wallballs

Memorial Day

Athletes:

CrossFit Hierarchy will be closed Monday, May 27, in honor of Memorial Day. We will resume our normal schedule on Tuesday, May 28.

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