Nov 21 2013
FREE Class Saturday at 11am – come see what CrossFit is all about before the Dec 2nd Beginner’s Classes start!
Reserve your spot today! for Beginner’s Classes starting December 2nd!
Congrats to Michael Beach, who became the latest member of the MTM Muscle-Up Club yesterday hitting his first single (the double!) muscle ups. It goes to show that hard work, a smart program, and expert coaching leads to results! I saw no fewer than 3 other athletes who were incredibly close, Who’s next?
Today’s squat program is unlike anything we’ve done before. We’re working “Speed Strength” so the structure of this program is almost like a WOD. We’ll be rotating around from station to station on the minute. On station will be Squats, the next HSPU, then a station of rest. For the squats 70% is ideal but don’t get all fussy about 5lb more or less, we only have so many squat stations and we’ll need to get teams of 3 with similar weights to rotate on the same bar. The squats are to be done as hard and fast as you can!
10 High Bar Back Squat (70% of 1RM – 65%-75%)
50 Double Unders
25 Push Ups
12 Hang Power Cleans (135/95)
6 x Power Clean, Hang Power Clean + Split Jerk (AHAP)