More Visitors! Tues, July 26
New Binders! Mon, July 25
As we continue with our strength training programs, both the o-lifts and next the Wendler series, it is increasingly important that you log your 1 rep max weights and other benchmarks. We will continue to get max reps and 1 rep max’s on both the white board and for your charts. We have transferred all the folders into spiffy new binders that will be much easier to access on the shelves.
Warm up #1 and #2 and THEN chose a skill from the right column and go for a PR! We’ll record your new time or reps to the beadboards.
WOD: Complete four rounds for time of:
8 thrusters
8 burpees
8 power cleans
8 pull-ups
I purposely did not include the RX weights. Instead their will be “levels” listed for you to strive for depending on your experience and form. It’s safe execution always first. If you think you are ready for more of a challenge then bump to the next level. If you don’t know then it’s time to start keeping better records!
Sorry about the boring posts. My camera is missing….
Free Intro Class! Sat, July 23
Join us Saturday at 8:00 AM for a free intro class!
If you have been curious about CrossFit, here’s your chance to come and see what it’s all about.
After a warm up and some fun running drills we are going to take the time to get new 1 RM on our press. It will also serve to help determine what weight to use in the WOD.
Saturday’s Workout: AMRAP 12 minutes;
100m sprint
10 box jumps
10 push jerks