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Coming week Jan 2-7th 2017

A big push for PRs to end out last year… here’s to many more record breakers in 2017!

Monday
Deadlift
3-3-3-3-3
Post load and number of sets at heaviest load to chalkboard/journals
Must lower load rather than dropping. Touch and go not necessary.
Compare to most recent 1RM deadlifts: Dec 26 2016, August 8 2016, Feb 13 2015

Tuesday
Four Parts, rest between each part
I. 10 rounds of Tabata, bottom-to-bottom air squats
Five point reduction for each time the “bottom hold is broken”
Post total number of squats

II. 3 rounds of max duration handstand hold followed immediately* by max duration hang from pull up bar. *A 10 second transition time is expected. Rest as needed between each round. Post total amount of time across all 3 rounds, minus the 30 second transition time

III. 10 rounds of Tabata toes to bar
Post total number of reps to chalkboard/journals

IV. 500m row for time
Post time and new PR to chalkboard/journal and PR whiteboard.
Compare to current PR on whiteboard.. to the nearest 10th of a second!

Wednesday
Three rounds for time of:
250m row
21 banded hip extensions (2/1″)
21 abmat sit ups, butterfly
400m run
Post time to chalkboard

Thursday
Back squat
5-5-5-5-5
Post 5RM to chalkboard/journals and perhaps PR whiteboard
Compare to Nov 21 2016, July 26 2016- for volume

Friday
Five rounds each of max reps of:
1 minute power clean (70/55kg)
1 minute push ups
1 minute strict knees to elbows
Post total reps for each separate movement to chalkboard/journals
No rest between rounds, no rest between movements

Saturday
9:30am Big Group WOD

Monday-Thursday 5pm
Open Training Hour

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

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GROUP CROSSFIT

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a community setting

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