January 15, 2014

Flash Back to the 2013 CrossFit Games.

Amanda, Meggan, Ashley Bryan and Merisa.

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NEW CLASS STARTS TODAY:

Tomorrow will be Coach Eamon’s first Movement & Technique Class at 4pm.  This is a once a week class and space is very limited to ensure that he can focus on each student.  Each week there will be a new focus, working on different movements and concentrating on efficiency of movement.

Coach Eric’s Oly Class will resume starting the first week of February.  It will be moved to Friday’s at 4pm.

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STRENGTH:

Four sets of:

6-8 reps Bench Press

(Rest 30 seconds)

6-8 reps Bent Over Barbell Row

(2 minutes rest between sets)

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WOD: 

Fitness:

Three rounds for time:

10 Pull-ups

10 Front Squats 135/95

10 Pull-ups

10 Front Rack Barbell Lunges 135/95

*Bar from the floor

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Performance:

Three rounds for time:

10 C2B

10 Front Squats 165/115

10 C2B

10 Front Rack Barbell Lunges 165/115

*Bar from the floor

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Supplemental Performance Training:

5 rounds for time:

5 muscle-ups

5 Deficit HSPU (you choose deficit)

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Back Squats

4@ 75%

3@ 80%

2@ 85%

4@ At tempo 41×1 70%

3@ At tempo 41×1 75%

2@ At tempo 41×1 80%