Monday 090216

Back Squat 3-3-3-3-3
Press 10 rep max

10 minutes max rounds
5 Pull-ups
10 Double Swings, 1 pood

90 seconds of L-Sit Practice

Please Note: There will be no 5:30 P.M. class on Friday and no classes on Saturday this week. Your coaches are taking a little staff retreat to Montrose and attending Robb Wolf’s Nutrition Cert at CrossFit Agoge.

The Week’s Theme

By popular demand we are deviating from our previously scheduled programming to try something similar to the Strength Bias program recently documented in the CF Journal. If you don’t care about the details of our programming don’t worry. We’ll still have the best workouts in town at the same old times. If you are a CF addict who likes to geek-out on programming then keep the feedback coming. In future posts we may explain the minor deviations from the SB program as documented in the Journal. If you have questions or feedback talk to us.

Monday: Back squat and press focus with short metcon.
Tuesday: Deadlift focus with moderate metcon.
Wednesday: Metcon or come to Oly class.
Thursday: Metcon
Friday: Front squat and press focus with short metcon. Remember no 5:30 P.M. class.
Saturday: Do your own metcon, go for a hike, or play a sport.

This new schedule will be a pattern for the next 6-8 weeks. We strongly suggest our seasoned CrossFitters rest on Sunday and either Wednesday or Thursday. If you’re new and you need advice on when to rest ask a coach.

Cody somewhere in Afghanistan.