ANNIVERSARY PARTY
Our 10 year anniversary party celebration is this weekend! Aug 18-20! We will not be holding classes Friday evening or all weekend long!
The Mobility
Scap Wall Slides
The Warm-up
8:00 Working Through the Following Movements
Gravel Run
R1 - with Barbell
R2 - 30%
R3 - 40%
R4 - 45%
The Strength
We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is or are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. You can increase weight if it feels good and the form is on point. Form first, weight increase second.
On a 2:30 Loop
5 @ 55%
5 @ 62.5%
5 @ 67.5%
5 @ 70% x 2
2:00 Loop
Incline Chest Press (DB from bench)
The Met-Con
As Many Rounds/Repetitions and Calories As Possible in 22:00 With A Partner
Athlete 1: Row for Cal
Athlete 2:
1 Round of:
Finisher:
EZ Bar Pull-overs
