We hope you enjoyed your Sunday.  Last week was a great week.  We had large turn outs for all classes and an influx of new members in the Intro Course.  The open gym guys and girls are killing it and the Weightlifting Class is doing so well we’ve decided to run it for one more week.

This coming will be bring our back to the basics, strength and condition phase to wraps.  For the last 5 weeks we’ve been doing A LOT of squats, deadlifts, pulls, and presses.  For some, strength training is not always as fun as metcon workouts.  But strength is the foundation to all human performance and very necessary to developing proper movement patterns that facilitate the MetCons we as CrossFitters so love.

Friday we will Total the Back Squat, Shoulder Press, and Deadlift.  I tell you all this in advance so you can plan your week to best perform on Friday’s lifts.  After Tuesday, the workouts will seem easy.  They are so you are well readied for the Total.  Resist the urge to do too much more, else your weights on Friday will suffer.

Last week…

Deadlifts…  lots of deadlifts.

More Squats than Deadlifts.

Tough Chicas.

Tough Workouts.

Congrats to Charisse and Peiwen on the PRs!

The same congrats to James, Mike C. and the others in the Weightlifting Class.

Wanna get strong?  Train with focus.  Amy – Snatch Shrug Pulls

Back Squat  5 – 4 – 3 – 2 – 1
Push Press  5 – 4- 3 – 2 – 1
Weighted Pull Up  5 – 4 – 3 – 2 – 1

Hang Snatch  (60% x 2) + (70% x 1) + (60% x 1)] x 4
Jerk  55% x 2 x 4
OHS  2 x 5
Weighted Pull Ups  5 – 4 – 3 – 2 – 1

2 thoughts on “Rest Day, Last week’s recap, and this weeks coming fun.

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