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Blog Friday, 8.7.2015


Friday, 8.7.2015

  • by rbwrv
  • August 7, 2015

Friday 8.7.2015

Class Times: 5:30am, 7:30am, 9:00am (Ladies Class), Noon, 4:00pm, 5:30pm, 6:30pm; Open Gym- 6:30am-7:30am


500m Row

PVC Warm-Up

Shoulder/Hip/Ankle Mobility


‘CrossFit Total’

3 attempts to work to a max for each of the following lifts.

Back Squat

Strict Press


Rules: After an adequate warm-up (we will have a suggested warm-up on the front board), you are allowed three attempts at each exercise to establish your one repetition maximum. Your first attempt should be safe — a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record. You must complete all attempts of the Back Squat before moving on to Strict Press and then Deadlift. Record the weight of your heaviest lift for each exercise and combine them to calculate your CrossFit Total.


800m Jog/Walk