Tuesday, 10-16-18

no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…

Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…

Back Squat 5×5 @ 60-70% of 1 RM “Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Squats

10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…

Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing

Back Squat 75%x3, 80%x3, 85%x3, 90%x3, 3RM 3 Rounds for Time: 75 D/U’s 50 Air Squats 25 Calorie Row