Friday, January 13, 2017


Friday, January 13, 2017

Monday, January 16 Schedule:
0630: Open Gym
1200: WOD
1730: WOD


Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All WODs will be modified so you can train with buddy.


20 Rep Schedule and adjustments

Week 1: 70% of 5RM

Week 2: 73-75%

Week 3: 76-80%

Week 4: 79-85%

Week 5: 82-90%

Week 6: 85-95%

Week 7: MAX Effort Attempt at 100%

Athletes can make the needed percentage increases weekly to hit their 20 reps. We are recommending a 3-5 percent increase each week. 70% is again the recommended start percentage, starting lower is okay as long as the intensity is there and goal is met. Ask Coach.

These 20 sets are intense both mentally and physically. Be aggressive, you could be under the bar for some time. If you overshoot your attempt and failed shy of 20 reps, Log it and Make the appropriate adjustment for next weeks squats. These adjustments were established based on a 2 day squat cycle with alternating squat types, as opposed to the 3 day/5# per day does not correlate well. We believe the athlete will still receive great strength increases and PR their 5 RM at the end of the cycle. Also, EAT and SLEEP. The next 24-36 hours is important after each session.


20 Rep Front Squat
(Week 1: starting at 70% 5RM)

BAF Strength
Front Squat Technique
3 x 10 Front Squat

5 Rounds
5 Muscle Ups Fx: C2B
7 Hang Power Snatches 95/65
9 T2B
200m Run

5 Rounds
5 Ring Rows
7 Push Ups
9 V ups
200m Run