25JUNE2015

25JUNE2015

ANNOUNCEMENT

CrossFit Catalyst 50yo+ class Monday's and Wednesday's. Come join the gentler, softer version of CrossFit. This is a 2 day a week class with a once a month fee of $49 (while supplies last, see trainer for details or call 360-399-7470)

STRENGTH:

Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

1a.) Back Squat *

1b.) Bench Press *

*Setup both bars and weights before beginning the Back Squat. Immediately at the end of the Back Squat go to the Bench Press and start within 30 seconds after the completion of the Back Squat.

WOD

CrossFit Mountain - Bike

10 min AMRAP

10 KB Thrusters (53/35 - yes per arm)

20 Pullups

30 Mountain Climbers 

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