Announcements
- YOGA WITH LAUREN STARTS WEDNESDAY NIGHT AT 8PM and Sundays at 9AM!
- During the CrossFit Open, the 12pm class on Saturdays will be replaced by the Open workouts ONLY. If you wish to be judged for the workout (as a participant) you can ask a coach to validate you any other time if you can’t make it. If you plan on doing the Open WODs, I highly recommend you rest on Fridays!
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! CLICK HERE
SWOD
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of your 1RM.
- “+” denotes do that number of reps and then as many as you can until failure
- Learn more about Wendler Program HERE
Back Squat: 3×5
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
20 Double Unders (60 singles)
10 Lateral Burpee Box Jump Overs (24/20)
10 Clapping Pushups
400m run
-3 Rounds for time-