Wednesday 10/12/16

Deadlift 5x5 @ 80% of your 1RM

A)   Warm up before the 5x5
B) Set 1 can be light but this should not be a warm up.

C) Sets 2 - 5 should be at 80% of your 1RM.
D) If sets 2-4 were too easy you should complete set 5 @ 85% instead of 80%



5 Rounds for Time:

 40 Double Unders (80 Single Unders)

20 Wall Balls (20/14#)

200 Meter Run


 *Java’s Day!

Saturday October 15th @ 9:00-11:00 am

*We will be having Station Rotation in Java’s parking lot to share with the community how we do things at CrossFit Abbellire.


*Trappe Barbell Club Friday nights @ 6:30pm


* We will be having a “Bring-A- Friend” Charity Event the First Saturday of each Month. All donations will go to a different charity each month. $20’s a friend.

Posted on October 11, 2016 .