Ask and You Shall Receive

Because you asked for it, we’ve added a few new items to our pro shop recently.  In addition to our t-shirts/tank tops (more on order and coming soon), and jump ropes, we also have some other new items.  Check it out.

Mueller Tape

Got a hand tear or think you’re about to get one?  Tape it up first and save yourself a nasty, bloody, rip on your hand.  

Lacrosse Balls

Like a honey badger chewing on all your tight and knotted up muscles, the lacrosse ball loves to make you hurt so bad.  

Wrist Wraps

Feel that pressure on the wrists when you go overhead or when you front squat or clean heavy, these will certainly help.  Our first order sold out fast, so more are coming soon.

What else are you interested in having available at the gym?  Coconut water, protein powder, fish oil, Reebok shoes?  Let us know what you want and we’ll see if we can make it happen.  

Tuesday’s Skill

Press

3 – 3 – 3 – 3

Workout of the Day (WOD):

16 min team AMRAP:

In teams of 3 or 4, one person working for max reps/calories at each station for 1 minute:

1 minute of wall ball shots (20/14)
1 minute of burpees
1 minute of row for calories
1 minute of rest

Great job and team work from everyone on this one.

Another action packed, high intensity day at CrossFit Merge.

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One response to “Ask and You Shall Receive

  • Bryce

    Wednesday

    Skill:

    100 meter sprints x 4 – record the fastest and slowest times.

    WOD:

    10 thrusters (135/93)
    50 double-unders
    8 thrusters
    40 double-unders
    6 thrusters
    30 double-unders
    4 thrusters
    20 double-unders
    2 thrusters
    10 double-unders

    Beginner

    Thruster

    1-1-1-1-1-1-1

    WOD:

    12 minute AMRAP of:

    5 thrusters (use 60% of skill weight)
    60 single-unders or 20 double-unders

    Power Hour

    Coach Cory’s Choice. Just have to come in and see what’s in store.

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