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Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
**Reference 1/5/2021
***This was from our original testing week back at the beginning of the year. Let's see how far we have come. This is an exact replica of that day
STRENGTH:
A.
Back Squat - 1RM
Over The Course of 20-24mins establish a 1RM back squat
***Build as 5,5,3,3,3,1,1,1,1,1
B.
Back Squat - 80% AMrAP
1 Single Set AMrAP @ 80% of heaviest weight lifted for the day @ 3032
Goal 5+ reps
TEMPO is so important
3032 =
3 Down
0 No Pause
3 Up
2 Hold At The Top Before Next Rep
WOD:
The AMRAP Baseline
11:00
10 Burpees
15 KBS 55/35#
20 Sit-Ups
COMP
10 Burpees
15 KBS 70/55#
20 GHDs
***Goal is 4-7 Rounds
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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