Monday 100524

Three rounds for max reps:

:30 Shoulder press, 95#/65#
:30 Push press, 95#/65#
:30 Push jerk, 95#/65#

:30 Rest

:30 Front squat, 135#/85#
:30 Back squat, 135#/85#
:30 Deadlift, 135#/85#

1:30 Rest

During the :30 rest, men add 40# and women add 20#.  Remove weight after the deadlift.

Post reps to comments.

IPhone 144
It's time! Get off the couch and get outside.  Supplement your CrossFit habit with some good old fashioned fun in the great outdoors.  What good is all that hard work to stay in shape, if you don't go out and use it? 

Last week we began a 3-on 1-off, 2-on 1-off cycle that results in a consistent seven day schedule.  Beginning next week, we're going to start incorporating a pre-WOD strength workout that will work on a progressive percentage cycle. The pre-WOD strength days will occur on Mondays and Fridays, following a rest day.  Again, the cycle looks like this:

Mon-ON, Tues-ON, Wed-ON, Thur-OFF, Fri-ON, Sat-ON, Sun-OFF

We are providing you with this information so that you can plan ahead.  It is certainly not essential that you attend on these days.  This is simply a guideline to our programing. If you have any questions don't hesitate to chat up one of your trainers.


  1. Mike McKenna :

    Will there still be strictly strength classes on weds and fri nights?

  2. Joylyn :

    Did this one at work today….really got miserable holding my tired shoulders/elbows up on the front squats.
    66+51+45=162. ugh.
    btw, Bosley is SUCH an attractive dog. 🙂

  3. bk :

    bk as rx’d total reps rd1 upper 28 lower 29, rd2 upper 24 lower 30, rd3 upper 19 lower 26

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