Week Preview (Deload) : Oct. 27 – Nov.1

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!

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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

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