Front Squats and some more tuff stuff for your Wednesday.
Amplify Appreciation Month
- Wednesday - We want high attendance at Yoga class and we will be raffling off a bag of Progenex Cocoon for those who come!
- Thursday - Let's have some more fun and wear neon clothes. Tank tops, short shorts, and high socks. Wear anything you have NEON, you goofs.
- Friday - RX Bar and FitAid giveaways throughout the day. Make sure you make it in!
- Saturday - All-gym CrossFit For Hope WOD.
- Sunday - SOX GAME outing. Gym will be closed.
WEDNESDAY Strength Front Squat [wmv][mov] Every 45 seconds for 5 sets complete 5 Front Squats @70-80% of 1rep max. Reps are at 0:00, 0:45, 1:30, 2:15, 3:00.
Condtioning Group A 2 Minutes of Front Rack Stationary Lunges (#95/65)
Then without rest 3 Rounds Of: • 20 Wall Ball Shots (#20/14) • 10 Knees to Chest
Then without rest Shuttle Run outside.
Group B 2 Minutes of Front Rack Stationary Lunges (#135/95)
Then 3 Rounds Of: • 20 Wall Ball Shots (#20/14) • 10 Toes to Bar
Then Shuttle Run outside.
Group C 2 Minutes of Front Rack Stationary Lunges (#165/115)
Then 3 Rounds Of: • 25 Wall Ball Shots (#30/20) • 15 Toes to Bar
Then Shuttle Run outside.
Fixing the Front Rack