We have adjusted the Thursday class schedule : 4:30pm CrossFit , 5:30pm Weightlifting , 6:30pm Endurance.
Consistency Project- Summer Edition- Starting Mid March! Sign up on the white board in the back of the gym by Friday 3/17. Challenge to begin 3/20.
CrossFit 1Force – Crossfit
Sumo Deadlift (5)
A.1 Goblet Sumo Stance Kang Squats 2 x 6-8 reps (moderate)
A.2 Medball Hold Straight Leg Deadbugs 2 x 10-12 reps per side (slow and controlled)
B. Every 90 secs to complete the following (4 sets): *Alternating
Sumo Stance DL x 5 reps (Not tng, reset every rep, and build by feel)
DB Chest Flyes x 6-8 reps (slow and controlled)
Double DB Chest Flyes (Weight)
6 DL (185-245/123-163)
8 1 DB Up n Over Stepups @ tough weight (24/20)
10 25ft Shuttle Runs