VOTE VOTE VOTE! Coaching Update! CrossFit Games Open Celebration Party this Friday! Fri 6:30PM class will be cancelled! WOD 04 07 14 A. Back Squat 5×5 @75% B. GHR’s 3×12 (AHAP) C. AMRAP 10 3 HPC (135/95) 3 HSC
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Joey O Bocce Classic – 4/27 Save the date: 4/11! WOD 03 26 14 A. Deadlift (5-5-5) @ 77%. Watch out for hitching. B1. Glute Ham Raise (3×10) Add weight if needed. B2. Weighted Stationary Lunge (3×6 each leg).
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WOD 03 12 14 A. Front Squat 4×4 @ 84% (Sets across). Then, perform 1 ME set for reps. B1. Dips: 4 sets of 5-8 reps. (Adv: Strict MU: 2-5 reps) Add weight to hit reps. B2. Glute Ham Raise