Month: September 2017

9/6/17

Strength: Performance: Bench Press: 5 @ 75% TM, 3 @ 85%. 1 @ 95%, then 1RM B. Weighted Pull Ups: 3×8 Fitness: A1. Bench Press: 3×8 A2. Weighted Pull Ups: 3×8 Conditioning (Test): 4 min AMRAP Bike/Row for cals 3 min AMRAP KBS (53/35) 2 min AMRAP TTB 1 min AMRAP Burpees (post one score …
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9/5/17

Strength: Performance: Back Squat: 5 @ 75% TM, 3 @ 85%, 1@95%, then 1RM Fitness: Back Squat: 5×5 Conditioning (Test): 15-12-9 Thrusters (135/95) CTB Pull Ups (scale is 12 Single Arm DB Rows, each arm, each round)

9/4/17

Labor Day Schedule: 9AM class only today!

9/3/17

Open Gym today from 10AM – 12PM! Yoga is canceled today. Labor Day Schedule: 9AM Class only (all other classes are canceled)

9/2/17

Labor Day Schedule: Saturday (today) – Regular Schedule Sunday – Open Gym 10AM – 12PM (Yoga is canceled) Monday – 9AM CrossFit class only Focus of Today’s Foundations: Front squat Strict press Push jerk Strength: A1. Single Arm DB Row: 3×8 A2. Challenging Push Up Variation: 3×5-10 Conditioning (Test): FUN!


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