1MAY2015

1MAY2015

ANNOUNCEMENT:

When you check in at CrossFit Anacortes via Facebook for Sweat Angels, please make sure it is the CFA Facebook page with our logo. A "fake" page was automatically generated by Facebook and does not have our logo. By choosing the correct CFA Facebook page it tracks your Check-Ins for the Sweat Angels charity of the month. 

Saturdays at 11am is our “Bring a Buddy, Buddy” class where members are invited to bring a friend to try their first CrossFit workout for FREE!

Come learn the mechanics of the kettle bell swing, May 9, 2015 at 1pm. This class is FREE to all CFA members! The class will provide further knowledge into the kettle bell world and answer your burning questions. 

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:

For time:
Row 20 calories
30 Burpees
40 Two-arm KettleBell ground to overhead (53/35lb)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)(suicide style)
150 foot Sprint (suicide style)

20 min Time Cap

 

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