Test Week Starts Now; Bring a Friend #BAF This Saturday

Test Week Starts Now; Bring a Friend #BAF This Saturday

 

Today is one of my favorite days of every few months. Testing time! This is the time we get to celebrate our fitness, and see our progress in real time. Not just that but it’s damn fun to throw weights on the bar and get after it with your favorite gym buddies and coaches. Get in as much as you can and get after the testing each day. If you can’t make it in a given day then give a lift you missed in Open Gym some day.

Speaking of gym friends, this Saturday is Bring a Friend day for July. Get someone to sign up for a month and you get 25% off your next bill. It’s like you make money while getting fit! #WHAMMY!

 

MONDAY

CrossFit

Strength: Low Bar Back Squat
Find a 1 rep max

  • Suggested warmup/increases: 1×5 @ 65%, 1×5 @ 70%, 1×3 @ 75%, 1×3 @ 80%, then 2×2 80-90%, then at least 4×1 @ 90%+ going for PR

 

WOD: 10M AMRAP

12 Situps
4 Lateral Burpees Over Bar
1 Squat Clean 155/105 (should be relatively very heavy)

S: 95/65
L1: 125/80

Rx+: 225/155

 

Sweat

Core: 10m AMRAP
12 Situps
4 Burpee to Stand
12 KB Swings 53/35

 

Conditioning : 3 Rounds, each round 5:00 with 2:30 rest after

Run 800m/Row 750m/AB 35/30 Cal
then AMRAP with remaining time
3 Front Squat (right side) 53/35
3 Front Squat (left side)
6 KB Sumo DL High Pull
12 Lunges Holding KB

 

The Program

1. Strength and WOD

2. 15m AMRAP
15/12 Cal AB
5 Deadlift 315/225
8 Push-Ups

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

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