**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED
CrossFit VU – CrossFit
This month and Janurary we will be gettin SKRONG! Mondays and Fridays will be press days. Occasional Weds also. But we will be reserving Wednesdays for Oly barbell cycling and building confidence with doing unbroken reps with light to moderate loads. Tuesdays and thursdays will be longer and shorter wods with ROMWOD on Thursdays. The nutritional seminar will happen on either a Friday night or Saturday am.
I hope everyone is excited for some different programming and to grow some strength in those guts, butts, and upper body!
Back Squat (7-5-3-7-5-3-7-5-3)
7-5-3 are waves. Each set should be heavier than the last. EX: 100/135/165 next wave 110/145/175 and so on. Alternate sets with Strict press. record you final set of 3 and other loads in comment box. ITS SUPER IMPORTANT TO RECORD YOUR NUMBERS. You will need to know what you did before.
Shoulder Press (7-5-3-7-5-3-7-5-3)
The barbell will come from the ground.
Rest as needed between sets.
Alternate with Back squats
Core cash out
Be sure to hit the core post wod. Lifting without doing core accessory will lead to back injuries. MOB and Core may need to be done on your own.
-20-30 reps of deadbugs
-15-20 resps of Reverse crunches
-20-40 secs of planking