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Workout of the Day
Deadlift
1X5 @ 60% 1-rep max
1X5@ 70%
1X AMRAP @ 80%
NOTE: Use 90% of your 1-rep max as your 1-rep max when figuring your percentages. (For example; if 100 lbs. is your 1-rep max then use 90% of that to calculate your percentages. 90% of 100 lbs, is 90 lbs. 60% 0f 90 lbs.=54 lbs., 70% of 90 lbs,=63 lbs. and 80% 0f 90 lbs.=72 lbs.) If you want to know why please read this. If you want to know, but don’t want to read the article I will offer the answer your mother and father used to give you when you were young, “because I said so.”
Train like your life depends on it!
6 rounds for time of:
15-meter Overhead lunge walk 45/25# (sport: (2) 16/12 kg kettlebells)
8 burpees
8 V-ups
2 X 10 seconds: kneeling band Pallof Press
Post your scores to the Whiteboard.
We will be closed on Christmas Day, Monday, December 25th. PLEASE LET US KNOW IF YOU PLAN ON TRAINING on Friday night, December 22nd, Saturday morning December 23rd, Sunday morning December 24th and Monday morning December 26th. IF WE DO NOT HEAR FROM YOU WE WILL ASSUME YOU WILL NOT BE TRAINING ON THOSE DAYS AND ADJUST THE SCHEDULE ACCORDINGLY. Please feel free to communicate via face-to-face, text, email, or the Comment section of this blog post. Thank you!
We will be closed on New Year’s Day.
There is a sign-up for the AFTER-THE-HOLIDAYS PARTY, January 13th, 2018. The party will be in the gym. There’s a good chance there will be a DJ for the entertainment. There is a 100% chance that there will be food and beverage. This party is a smash-hit every year and not to be missed. Plan on bringing a dish or beverage. Let us know if you’ll be in attendance!
We are hosting the CrossFit Workshop: Striking on Sunday, February 11th, 2018. The Sunday session will be canceled that day. Let us know if you are interested in attending the all-day CrossFit Striking workshop.
