Wednesday 8/10/16

Strength- Find your 1RM Back Squat

A) Warm up before the 1RM

*5-10 reps very light

B) Give everyone 10 squats but no more to get to their 1RM

*Everyone should have a spot after lift 5 or 6. Side spotters are the best.

 *Attempt suggestions are 40% 60% 80% 95% 105% 110%, There is no need to do all 10 attempts if you PR early on. Take your win for the day. 



 10 Minute AMRAP:

 4 Wall Climbs

40 Double Unders



 *New Hours are:


6 AM

9 AM



4 PM

5:15 PM

6:45 PM

*Fridays- 5:15 PM Evening Class


*Kid’s CrossFit- 4:15 PM on Fridays and 3 PM on Sundays


* Barbell Club- 6:30 PM on Fridays


*This is our last week with our Strength Program. We will be finding our 1RM’s for Bench and Back Squat this week.  


*Place your t-shirt and sweat pant orders this week! The latest you can place an order is Wednesday August 17th.


*Starting in September 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 August 9, 2016 .