Sunday, October 23, 2016

CrossFit Workout - Monday 10/24/16

Strength WOD and/or Conditioning WOD Week

Many of you responded to our survey telling us that you wanted more strength work in the weekly programming.  Just as many of you responded that you wanted less strength work and more conditioning workouts.  This week we'll have a strength workout every day along with a conditioning wod.  You can choose to do both, or just the conditioning piece.  We'll be paying attention to your choices and will adjust the future programming accordingly.

Strength:  Front Squat 5-5-5-5-5
Conditioning:  Air squats and burpees, a long grinder if you skip the strength WOD, and a fast and furious shorter amrap if you go heavy on the front squats.

Sneak Peek for the Week:

Tuesday:  Push press 3-3-3-3-3, plus power snatches and ring dips
Wednesday:  Zercher squat 1RM, plus a hard ass core workout
Thursday: Clean & jerk 2-2-2-2-2, plus a KB swing & box jump WOD
Friday:  Bench press 10-10-10-10-10 plus a rowing & pull-up WOD

*** We have our Halloween Ruck 20 Miler this Saturday, October 29, leaving from the box at 8:00am.  Just load up a back pack or ruck sack with some weight and join us for a long hike.  Standard weight is 30lbs for men and 25lbs for women, but you can pick any weight you want. All are welcome, there is no charge to participate in this event.

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