Oct 15 2014
Free Class Saturday at 11AM Come see what CrossFit is all about!
Movement and Mobility starts tonight at 6:30 The 30(ish) min class will cover a host of things that you should be doing to get better and stay injury free. Come check it out!
4x 250m Row Sprints
1RM Power Clean
I’ve been getting a lot of questions about Oly cycles and Squat cycles. First, they’re both the same. Building the squat is essential to lifting more weight in the Olympic lifts. MWF we’ll be squatting in this program. Monday is “make my legs bigger day” so if you’re not looking to build your squat at all cost, like not fitting into your jeans, then you should skip this day and do whatever the rep max squat is in the WOD programming. Wednesday is about building stability in the squat. And Friday is a 5RM that builds strength and power. If you’re just looking to improve your Oly lifting then Tuesday and Friday are your days – with or without the WOD. You’ll get heavy Squat and Power variations of each lift each week.
7s Pause + 15s Hold Front Squat – Work to a heavy single, no misses, then do 3 additional reps at 85%. (In this move you’ll squat the weight, hold at the absolute bottom position for 7 seconds, stand and hold the bar front racked for 15s, then finally rack the weight. Use a clock and don’t short it!).