Our New Head Coach Lacey Mcquinn!
Crossfit Kids: 4:30 P.M.
Crossfit Endurance: 5:30 P.M. at South Table, Meet at the trailhead not the park.
Weightlifting
Back Squat (Build to Heavy Single)
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%Rest 2-3 minutes between sets
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%Rest 2-3 minutes between sets
Metcon
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar
135/95 lb Front Squat
Toes to Bar
March 2017 Pull Up Challenge:
Day # 14
Set of Max Effort Push Ups
4 sets of 25% of that Max Effort
60 second Plank