Workout of the Day
STRENGTH
Back Squat
Intermediate+
95%x 1 Rep x 2 Sets
95%AMRAP
Novice
3 sets x 8 Reps
Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 95% of your training max and perform two sets of 1 rep. For your third work set, perform as many reps as you can leaving 1 rep in reserve. Your goal should be to get 2-5 reps with a cap at 5 reps.
NOV: Perform 3 sets of 8 reps at the same weight. This is our final week doing 3x8s. You should feel like you could do another 1-2 reps if you had to. Next week we go to 3 sets of 6 reps with the goal of adding weight from what you did this week.
METCON
3 Rounds for Time of:
25 Wall Ball Shots
130m Farmer’s Carry
25/20 Calorie Air Bike
Notes
This workout should be feel like medium intensity grunt work. Put your head down and get after it!
FC (../24kgs/20kgs/16kgs/..)
CrossFit Group Class Programming Template (WK3/12)
The boys are back in town. Kess, Coach Ro, Jacinto and Paul work through a group class metcon a couple weeks ago.
Our First Phoenix Class is today!
Today at 11am we’re hosting out first Phoenix CrossFit class for individuals in recovery. We’re excited to see this program bloom! Check out the video below by CrossFit to learn more about the power of the Phoenix.