CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.

September On Ramp session is full. Next session October 2010.

To join our group classes sign up for our 12 session introductory course. Click Here for more information.

Childcare

Childcare offered at 9:00 and 10:00am classes Mondays, Wednesdays and Fridays. 9:00am on Tuesdays and Thursdays.

Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

090831 Monday “Heavy Daze”

Strength/Skill Work  Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. 
WOD
15 deadlifts
30 tuck jumps
15 push-ups
12 deadlifts
24 tuck jumps
12 push-ups
9 deadlifts
18 tuck jumps
9 push-ups
For time. 
Use ~60%  your DL 1RM
Optional strength work  Power snatch 65% x 1 x 3, 70% x 1 x 2

August 31st, 2009 | Tags: , , , | Category: WOD | One comment