Monday, November 18, 2013

CrossFit Workout - Tuesday 11/19/13

Deadlift & air squats

1-7 ladder of deadlift and 3x air squat, for time
rest exactly 3 minutes
8-1 ladder of deadlift and 3x air squat, for time

185lb-M/135lb-W, scale weight down to approx. 65% of 1RM.  Maintain perfect form on all deadlift reps.   1/3, 2/6, 3/9, 4/12, 5/15, 6/18, 7/21 rest 8/24, 7/21, 6/18, 5/15, 4/12, 3/9, 2/6, 1/3

*** Sneak Peak - FGB on Wednesday


Have a few aches and pains that are keeping you from performing at your best? Here's a chance to learn how to fix yourself.

Our very own Jeff Lambert Shemo is kicking off our new monthly Injury Assessment Clinics on Tuesday 11/19/13 from 5:00pm-6:30pm at the box. NovaCare is providing Jeff's time and expertise for all of our members to receive sports injury evaluation and injury care advice at no charge.

No signs ups needed, just stop in between 5:00pm & 6:30pm. If you can't make it Tuesday, we'll have a way for you to schedule another time with Jeff at our box. See Staci, Bill or Jeff for details on how to schedule an alternate time

No comments: