3APRIL2015

3APRIL2015

ANNOUNCEMENTS:

Yoga at 7:15pm and Kid care from 9-11 today April 3rd

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!

FRIENDLY REMINDER:

Please remember to take your personal items, such as clothing and water bottles, home with you after your workout. Items left will eventually be donated. 

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:

3 rounds for time of:
100 squats
50 box jumps, 24/20
25 reps KB clean and jerks 53/35

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