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

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