Yoga FRIDAY night at 7:15 bring a mat and come get your stretch on. 


1a. Front Squat: 5 Rep Max - rest 60 sec then 1b.

1b. Bench Press: 3x5 - Add 2.5 #'s from your last - rest 60 sec then 1a. 

2. Back Squat 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# 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.

*If you need to find a 5 rep max do so, this lifting program is easy to jump in on.



CrossFit Mountain - Bike

3 RFT - 20 minute time cap

1 Sandbag Run up to R Ave. and back (biggest/second biggest of tube versions)

5 Wall Climbs

20 Box Jump overs (24/20)

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