Welcome new members Stephanie & Randy G.
Weekly announcements for 4/4/16:
- My Power Supply info and free meal for CFCT members. Click here.
- Yoga, Sunday, 4/10 at 9:30am
- Youth Fitness Program is every Friday @ 5pm only –> $100 punch card for 10 sessions; ages 5 and up
- Regular Friday evening schedule resumes post Open. 5p BF, 6p Oly, 7p CF
Monday
CrossFit
Strength:
Back Squat 3-3-3+ 70/80/90 % of 1RM*
*always use 90% of actual 1RM
+ as many reps as possible until failure; note reps and weight
WOD:
3 rounds of 1 minute at each station of:
Bike for Calories
Russian KBS, Red/Blue
Push Press, 95/65
Toes to Bar
– rest 2 minutes between rounds
Optional Accessory Work:
A. Bulgarian Split Squats, 4 x 8, each leg
Use Dumbbells or KBs in each hand like a farmer carry, use utility bench
B. Front Rack Step Ups, 3 X 10, each leg
• use 12″ Rogue Block and don’t push off back leg. Effort should be only coming from leg stepping up
C. Prone Pulls w/ pause 4 X 8, heavy
BaseFit
WOD:
Teams of 3 rotate for 25 minutes:
400 meter Run
500/400 meter Row
AMRAP of: 5 Wall Balls + 5 V-ups
• switch stations once Runner & Rower complete their work
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2016