9JULY2015

9JULY2015

ANNOUNCEMENT

CrossFit Catalyst 50+ class Monday's and Wednesday's. Come get fit and see what all the buzz is about with other 50+ folks. This is a 2 day a week class with a low intro price (see trainer for details or call 360-399-7470)!

Are you not 50+, No worries we also have a class for you. August 4th at 8am or 7:15pm starts our 101/Beginner Class. Get in the best shape of your life!

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.) Shoulder Press *

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

WOD

CrossFit Mountain - Bike

Speed Annie

50-40-30-20-10

Double Unders

1 x Down Speed Ladder (two steps in one square on one side of ladder down to allow for opposite traffic)

Situps

1 x Back Speed Ladder (two steps in one square on one side of ladder back to allow for opposite traffic)

*Setup equipment at either end of the speed ladder. Complete DU and run the speed ladder to the Situp area, complete Situps and run the speed ladder back to your DU area... 

1 comment (Add your own)

1. JustFlielp wrote:
Cheap Cialis For Sale http://costofcial.com - cialis Propecia Ivf Keflex Cat Bladder Infection Vt Logistics Singapore Viagra Cialis 2 5mg Generic Zentel Overnight Shipping Shipped Ups cialis Viagra Pfizer Beipackzettel Buy Levothyroxine 50 Mcg Online Ireland Viagra Apotheke Kosten Amoxicillin And Children'S Dosage Prix Viagra Belgique http://costofcial.com - cialis C20 Cialis

Thu, December 28, 2017 @ 8:19 AM

Add a New Comment


code
 

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