27APRIL2015

27APRIL2015

ANNOUCEMENT:

CrossFit 101/ Beginner Class starts May 5th at 8 am, or 7:15 pm. Let your friends know, and remember you don’t have to pay full price for your next month’s membership. By just telling your friends (and enemies) about us. If they sign up for one of our monthly memberships, you’ll get 50% off your next month’s membership dues! Use this referral discount unlimited times!

Kettlebell clinic Saturday, May 9th at 1pm. There are 10 spots available.

STRENGTH:

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

1b) Strict Press: 3x5@2.5 lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps around 60% of what your working weight will be. 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:

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of Thrusters 45/65
Rest 30 seconds

27 comments (Add your own)

1. Lartara wrote:
Buy Calais Sex Tablet Como Conseguir Viagra Sin Receta Medica viagra cialis Novo Buy 125 Mcg Levothyroxine Without Rx

Mon, September 25, 2017 @ 3:12 PM

2. Lartara wrote:
Child Took Expired Liquid Amoxicillin Cialis 10mg Wirkung online pharmacy Cialis E Viagra Effetti Collaterali Buy Revatio Online

Wed, October 4, 2017 @ 8:49 AM

3. Lartara wrote:
Kamagra Oral Jelly Online Kaufen Amoxicillin Resistant Dental Colchicine 0.5mg [url=http://leviinusa.com]cialis viagra levitra kaufen rezeptfrei[/url] Baclofen Generique

Fri, October 6, 2017 @ 4:57 PM

4. Lartara wrote:
Kamagra Oral Jelly Online Kaufen Amoxicillin Resistant Dental Colchicine 0.5mg [url=http://leviinusa.com]cialis viagra levitra kaufen rezeptfrei[/url] Baclofen Generique

Fri, October 6, 2017 @ 4:57 PM

5. Lartara wrote:
Propecia While On Propecia Drug Viagra Dose For Women [url=http://cheapvia25mg.com]viagra[/url] Cialis Online Con Paypal Cialis Miglior Prezzo Online

Tue, October 10, 2017 @ 3:28 AM

6. wrote:
online loans
payday loans
online loans
loans online

Tue, January 2, 2018 @ 7:42 AM

7. wrote:
best us casinos online
play casinos
pogo casino slots
casino games roulette

Sun, January 14, 2018 @ 2:25 AM

8. wrote:
new usa online casinos 2017
casino online application
casinos online
casino online subtitrat

Fri, January 19, 2018 @ 5:23 AM

9. wrote:
trusted payday loans online
no credit check payday loans instant approval
small personal loans fast
loans online no credit check

Sun, January 21, 2018 @ 7:29 PM

10. wrote:
online loans for bad credit
fast quick loans online
get online loan fast
payday personal loan

Sun, January 21, 2018 @ 8:55 PM

11. wrote:
payday lender fees
payday loans online application
online loans for bad credit
payday lender fees

Mon, January 22, 2018 @ 12:07 AM

12. wrote:
payday loans online legit
loans online application
get online loan fast
payday lender fees

Mon, January 22, 2018 @ 2:08 AM

13. wrote:
auto insurance companies
auto insurance number
cheap car insurance calculator
auto insurance quotes comparison

Sat, January 27, 2018 @ 6:45 AM

14. wrote:
free casino games and poker
casino games list
casino games roulette
free casino games and poker

Mon, January 29, 2018 @ 8:26 PM

15. wrote:
free online casino slots
online casinos for us players
casino slots
online gambling sites for real money
free online casino slots

Tue, January 30, 2018 @ 5:34 AM

16. wrote:
best weight loss products
top diet pills
diet pills that really work
weight loss drugs prescription
best new prescription diet pills

Wed, January 31, 2018 @ 10:25 AM

17. wrote:
diet pills that really work
weight loss pills garcinia cambogia
diet pills that really work
weight loss supplements

Sat, February 3, 2018 @ 2:42 AM

18. wrote:
casino online
best online casino games free
online casino
new usa online casinos 2017

Wed, February 7, 2018 @ 9:04 AM

19. wrote:
car insurance quotes usaa
car insurance policy
auto insurance quotes comparison online
cheap car insurance

Wed, February 14, 2018 @ 1:56 PM

20. wrote:
auto insurance quotes for individuals
cheap car insurance quotes comparison
car insurance quotes
auto insurance quotes georgia

Wed, February 14, 2018 @ 3:27 PM

21. wrote:
best us casinos online
free casino games and poker
casino g
best online casino games free

Mon, February 19, 2018 @ 7:26 AM

22. wrote:
casino games free
free casino games and poker
casino g
casino online free

Sun, February 25, 2018 @ 7:39 AM

23. wrote:
I visit daily some blogs and sites t᧐ read articles, howeνer tһiѕ weblog providres feature based articles.

Tue, March 27, 2018 @ 12:10 AM

24. wrote:
Just want to say your article is as astounding.
The clearness for your publish is just spectacular and that i could
suppose you're knowledgeable on this subject.
Fine together with your permission allow me to grasp your
feed to stay updated with approaching post. Thanks one million and please keep up the rewarding work.

Sat, April 7, 2018 @ 6:05 PM

25. wrote:
Thankѕ designed foг sharing such a fastidious opinion, article іѕ gоod, thɑtѕ why і һave read it c᧐mpletely

Wed, April 11, 2018 @ 10:04 PM

26. wrote:
Yoᥙr means ߋf describing alⅼ in this paragraph іs
genuinely ցood, every one bee able tߋ ԝithout
difficulty Ьe aware ᧐f it, Thanks a ⅼot.

Thu, April 12, 2018 @ 1:46 AM

27. wrote:
My brother recommende I might lіke thіs website. He useԁ to
Ƅe totally rіght. Ꭲhis publish actuаlly mazde mʏ
ɗay. You can not imagine simply һow mսch time I had spent fоr this infoгmation! Thank you!

Thu, April 12, 2018 @ 3:46 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.