On Saturday November 1st Dawny, Bern, and Colin will be competing in their first CrossFit event! Lets get a group together and support them!
Please note that we have changed the Building Programs rest day to Thursday!
Deload week across the board! YOU GET A DELOAD! YOU GET A DELOAD! YOU GET A DELOAD!
Monday:
Foundation – Back Squat + Core work + A nice short bike ride
Building – Power Snatch + Power Clean + Back Squat + A nice short bike ride
Being – Snatch + Clean & Jerk + Front Squat
Tuesday:
Foundation – Bench Press + Pull Ups + Aerobic Power Intervals (Row/Burpee/KBS/Push Up/Sit Ups)
Building – Power Snatch + Power Clean + Jerk + Bench + Pull Up + 500m Row
Being – Snatch Balance + Aerobic Intervals (Rowing) + Mandatory Mobility
Wednesday:
Foundation – Deadlift + CrossFit Aerobic (KBS/Push UP/Goblet Lunge/Sit Up)
Building – Power Clean + Jerk + Deadlift + Mandatory Mobility
Being – Rest
Thursday:
Foundation – Rest
Building – Rest
Being – Snatch + Clean & Jerk + Aerobic Intervals (Bike) + Mandatory Mobility
Friday:
Foundation – Front Squat + Core + DB Bench
Building – Power Snatch + Power Clean + Front Squat + DB Bench
Being – Snatch + Clean & Jerk + Mandatory Mobility
Saturday:
Foundation – TGU + Farmer Walk + Jump Rope + CrossFit Grinder (WB/Bike)
Building – Sameeeeeerrrrrrrrrrrssssssssssssss^^^^
Being – Snatch Max + Clean & Jerk Max + Back Squat Max