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

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Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Deadlift
3 x 7 ME

BAF:
Deadlift Technique
3 x 5 (A)

Tabata:
Ball Slams
Reverse KB Lunges 24/16, 16/12
Jumping Squats
KBS 24/16, 16/12

Finisher: 100 Hollow rocks

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

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Team Work Warm up.
3 sets of:
15 Partner WBS
20 MB pass Sit Up
Rest :90 between sets

Partner WOD:
6 rounds (3 rounds each):
12-9-6:
Calorie Row
Burpees over the rower

Cap: 25 min

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

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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.

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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.

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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

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

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.

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Push Press
3 x 5 (A: 80%)

Open Wod 13.2
AMRAP 10:
5 Shoulder to OH 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Masters/Scaled: 95/55, 20″ Box Jumps

BAF WOD:
5 Shoulder to OH 45/35
10 Deadlifts 45/35/ or KB
15 Box Jumps 20/16

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.

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Bench Press
3 x 10 Across

3-6-9-12-15-18-15-12-9-6-3
Wall Balls* 20/14
Kettlebell Swings* 32/24, Fx: 24/16
abmat situps
*3 burpee penalty each time you break up a movement

BAF WOD:
25-20-15-10-5
Wall Balls 14/10
Kettlebell Swings 16/12
abmat situps