Wednesday

WOD: P1. Max Effort Backsquat. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Death by strict pull-up.

Thursday

WOD: P1. Backsquat (dynamic effort) 10 x 2 @ 50% of 1rm on the min.
P2. Box Jump. pyramid. AMRAP 5 min.
Begin with empty box (20,24”) for 8 reps
Add on plate(45#) for 8 reps
Add on plate (25#) for 8 reps
Complete this cycle AMRAP.

Tuesday

The lease has been signed! As of yesterday we are officially moving into our new location at 501 N. Rogers St. in July and beginning training in August! Check out pictures HERE!

WOD:
Four rounds for time:
9 Thrusters (95,135#)
12 Chest-to-Bar Pull-ups
15 Hand release Push-ups
Each round should be MAX effort. Rest 2:00 between rounds. Post total time.

Monday

WOD: CrossFit Total
1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT)
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
(compare)