Monday, February 24, 2014



Workout of the Day

Back Squat 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Back Squat

A few people last week hit their former 1 rep max 5 times, and many others hit around 95% for a set of 5. That is downright impressive. Lets keep that up this week!

Safety first: use a spotter on those last sets


2014 Winter Paleo Challenge Benchmark Workout
AMRAP in 10 minutes of:
Wall-Balls (20/14)
Shoulder to Overhead (95 / 65)
Box Jumps (24 / 20)

*Compare results to January 13, 2014

3 DAYS!!! 3 DAYS TILL THE 2014 CROSSFIT GAMES OPEN! Get your shit together and sign up already! 

Here’s how it’s going to go down: every Thursday, right after they announce the workout at 7:30 PM, we will get together at the gym and give it a trial run. We will do it again on Saturday, in place of the team workout we usually do. You don’t have to do it Thursday night, but you can if you want. However, COME ON SATURDAY. There will be a ton of us here, it will be a competitive atmosphere, and you will all kick ass. 

Holy shit! If this is true I’m gonna be immortal! Every Minute of Exercise Could Lengthen Your Life Seven Minutes – Common Health

No Bro Reps shall be given during the Open!

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