08/17/15

Interested in a 0900 CrossFit class or a 1200 ExpressWOD? Comment below or on this Facebook page and one or both might be added to the schedule come September. We might try out 0630 again, too.

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Fitness
A) Front squat
Week 1
B) Back squat
Week 1
C) 5x
5 deadlifts, 1x/0.75x BW
10 burpees over the bar

Performance
A) Front squat
Week 1
B) Back squat
Week 1
C) AFAFP*
20 deadlifts
20 hang power cleans
20 front squats
20 jerks
20 unbroken double unders
*every time you rest, do 2 burpees

Black Belt
A) Oly
Snatch & clean
B) Front squat
Week 1
C) Back squat
Week 1
D) AFAFP *
20 deadlifts
20 hang power cleans
20 front squats
20 jerks
20 unbroken double unders
*every time you rest, do 2 burpees

With regards to the homework I assign for each level every day: I’m not longer including the strict pull up program, but I encourage y’all to keep following it. I’ll still keep the boards with the program written on them. I will also print out some sheets for those that wish to exceed 20 strict pull ups.