Monday
WOD
Complete 3 rounds for time of:
10 Clean & Jerk (M: 135 lbs, W: 95 lbs)
400 Meter run
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May Rowing Challenge
In May, we challenge you to become the best rower you can be!  Throughout the month CFIV will be focusing on learning the subtle points of the indoor rower.  We will talk about drag factor and damper settings, watts, strokes per minute, power, speed and distance.  These many variables need to be understood, practiced, tested and perfected.  By the end of the month, each individual athlete should know how they personally should approach and set up the rower whether they are rowing a short sprint, long haul or when incorporating it into a CrossFit WOD.

Today, learn how to test the drag factor.  Have you been rowing at the wrong damper setting?

Weekly Challenge – May 6-10
This week’s 30,000 Meter Team Challenge starts at 5am on Monday and ends at 8:00pm on Friday.  Make sure to declare your team on Monday as you need to stick with the same partner all week.  Also, log your daily meters for both the weekly and monthly Challenges.

Initial Team 2K Winners
For our Initial 2000 Meter Team Challenge last week, we congratulate Edgar and Alain who pulled a 6:38 as a team!  The next best time was Justin E and Drew at 7:06.
You have all month to train hard, working on form and technique and possibly better strategies to beat your Initial times.  We suggest that you test yourselves with your partners at least once a week to see how you are improving!

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Upcoming Clinics
Tuesday, May 7th – Olympic Lifting
 – 3 spots
Tuesday, May 14th – Olympic Lifting – 6 spots
Take advantage of these Oly clinics while available. We won’t be offering them forever!
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