Author: Jade

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15. 2) Barbell Split Squats: 3 reps/side Every 2:00 for 5 sets This should be done as a continuation of your Front Squats. Perform all 5 reps on 1 leg before switching to the other. Sets should be done at 12:30, 14:30, 16:30, 18:30, and 20:30. 3) 3 rounds AQAP: 400m Run 20 Sumo Deadlift High-pulls 65/45 10/side Front Rack Lunges 65/45 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch….

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. WOD: 1) 25 minute AMRAP:  5 Bear Complex 115/75 400m Run One Bear complex consists of 1 Power Clean, 1 Front Squat, 1 Shoulder-to-Overhead, 1 Back Squat, 1 Shoulder-to-Overhead Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep range you can hit without stopping for the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE