Week in Preview – June 11th, 2018

“You’re allowed to be disappointed when it feels like life’s benched you. What you aren’t allowed to do is miss your opportunity to lead from the bench.” — Abby Wambach


Student/Teacher Summer Special


Our summer promo is still going!  If you know a student or teacher who is wanting to try out some CrossFit, or who you think would benefit from it, check out our summer promo!  If you refer them through our refer a friend page you can get $100 off of your next month’s membership as well!


The Week


Monday – Squat Day!


Squats are back!  We’ll be working up to a heavy set of 5 today.  This may be a 5 RM or it may not.  What is important is why we do our squats.  Moving forward we will drop down to 75% of whatever your heavy 5 is for the day, and perform 5 sets of 5 squats at that same weight, then every week we’ll add 5 lbs to that.


We are not training to improve the squat per se, but using the training of the squat to improve all our other capacities.  The purpose of our squats is volume accumulation.  We are spending lots of time moderately heavy loads on our backs and having great squats.  All squats need to be perfect, not a grind and no knees collapsing.

Tuesday – Jelly Belly


Descending ladders of 50-10 sit-ups, 26-6 step ups, and 10-2 deadlifts.  This one is for time, so move fast and pick a deadlift weight that allows for unbroken sets.


Wednesday – Speed Boat


The beginning of class we’ll work up to a heavy set of 5.  Follow up with 3 rounds of calorie row, wall balls, and dumbbell clean and jerks.  Alternate every 5 for the dumbbell work.  15 minute time cap.


Thursday – Mani-Pedi


This one’s a little different.  On the 2:00 for 7 sets, complete 36 double unders, 9 toes-to-bar, and 3 power cleans.  If the power cleans feel good, add some weight!  This is a great opportunity to practice moving a bar after a little fatigue and getting some recovery time.


Friday – Bumpy Ride


Teams of 3 complete a 25 min AMRAP of some sprints!  Your sprint is 9/6 calories on the rower, 6 burpees over the sand bag, and a 100 m sandbag run.  Move as fast as you can on this one!  RPE 10 today!


Saturday – Roped In


Saturday Chipper!  50/35 cal row, 800 m run, 30 power snatches, 800 m run, and 5 rope climbs.  25 min time cap for the workout.