• BEAST COAST BARBELL: Mock meet TODAY at 10:30a in Wayland
• BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
• CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
• RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.

“Champion”
2 Rounds
25 Strict Handstand Push Ups
20 Deadlifts (135/95)
15 Overhead Squats (135/95)
10 Burpee Box Jump Overs (24/20)
800 Meter Run

WOD Guidance & Goal: Break handstands into sets of 5 to save shoulders for overhead squats and the second round of the workout. Deadlifts and overhead squats are done at the same weight. Overhead squats will be the limiting factor. Target 5 squats in a row before resting. Steady pace on the burpee box jumps and first run. Push pace for all movements on the second round. Target 20 minutes.

Becky Conzelman
This workout was created in honor of Beck Conzelman, five-time CrossFit Games athlete, who passed earlier this month. Becky is survived by her husband and two children, her parents and siblings. 

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