Remember that we have an altered morning schedule today for the CrossFit Total!

All athletes are welcome to take class. No sign up required. Just an extra long class for some extra GAINZ!

TODAY’S SCHEDULE

8am – 9:30am: CROSSFIT

9:30am – 11am: CROSSFIT

11am – 12:30pm: OLYMPIC WEIGHTLIFTING

CROSSFIT

“The CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

Here is the original article from strength legend Mark Rippetoe in 2006 explaining the CFT!

OLYMPIC WEIGHTLIFTING

A. Push Press + Power Jerk: 4 x (1+3) @ 70% of Power Jerk

B. Snatch Pull (from the hang or from blocks)

C. Accessory Work: 3 – 4 Rounds

Tempo Ring Dips – 10 Reps

REST :60

Hamstring Curls – 10 Reps

REST :60

Plank – :60

REST :60

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