Tuesday, January 10, 2017


Tuesday, January 10, 2017

Tuesday, January 10th. 5:30pm only for evening classes. No 6:30pm or 7:30pm
Nutrition Kickoff at 6:30 pm


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 Back Squat
(Week 1: starting at 70% of 5RM)

BAF Strength
Air Squat Technique
3 x 10 Back Squat


500 m Row
ME Burpees over rower (do not need to open hips) (BAF Burpees)

100 double Unders (BAF 150 Singles)
ME HSPU (BAF Push ups)
rest 1:00

25 Burpees
ME Ring Rows
rest 1:00

Accumulate 2:00 of a plank
ME 3 part renegade rows (L pull, R pull, push-up) 30/20 Fx: 20/15 BAF: no push-up (just rows)

Score = total reps of burpees, HSPU and ring rows

Coaches note: get people in groups of 4 and have them share equipment