Monday – New Cycle Starting This Week – Wendler 531

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm CrossFit Essential  6pm WOD  1. Back Squat (Week 1) 5 x 65% 5 x 75% 5+ x 85% 2. 18-15-12 Squat Clean, 95/65 200m run _ Read:  We are starting a new strength cycle this week and we are using the Wendler 531.  If you...

Monday – Wender 531, Deloading Week

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm New Class!!! CrossFit Essentials 6pm WOD 1. Back Squat (Deloading Week) 5 x 50% 5 x 60% 5 x 70% *There are no max reps this week 2. 100 KB Swings *5 Burpees on the minute of every minute.  After you complete...

Friday | Wendler 531, Deadlift | Week 3 | Adding New Classes!!!

**We Are Adding a 7pm Class on Monday’s and Wednesday starting 3/19!!!** WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm WOD 1. Deadlift 5 x 75% 3 x 85% 1 x 95%* *Max Reps 2. 3 rounds 10 Good Mornings 10 Step ups (each leg) 1 Hill Run _ Read: The Misperception...