17APRIL2015

17APRIL2015

ANNOUNCEMENT:

Yoga class Friday at 7:15. Please bring your own mat. Remember, Friday Yoga is a free class included in your monthly membership!”

We are CLOSED Sat April 18th, come support your fellow athletes in a local competition at Skagit CrossFit. Kids class will still be at 9:30am 

During May 1st- May 7th The CrossFit Kids class will have NO sign up fee. 

FRIENDLY REMINDER:

Please remember to take your personal items, such as clothing and water bottles, home with you after your workout. Items left will eventually be donated.

STRENGTH:

1a) Power Cleans: 3x5@5 lbs. heavier than the previous week. Perform 2-4 warm up sets of 3-5 reps around 60% of what your working weight will be. REST 60-90 secs.

1b) 3xME Strict Chin Ups. Palms face toward your face. Scale to negatives or barbell chin ups. No bands! REST 60-90 secs.

* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@

  • 5 lbs. heavier for BS and FS squats
  • 2.5 lbs. heavier for strict and bench presses
  • For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM
  • WOD:

3 Rnds

1:1 rest

1000m Row

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