Monday, October 6, 2014

Front Squats and more for Monday! Make sure to set up your Wodify profile! See below.

ANNOUNCEMENTS Wodify: Amplify is now working through a new software system. Check in and track your workouts at the gym with Wodify.  All Amp members should have received an email with their log-in information.  See a coach if needed.

Barbells For Boobs: Saturday, October 11.  Remember to fundraise!  Details and fundraising info can be found HERE.

Amplify Appreciation Month: Starting TODAY, we are going to make every Monday for the rest of the month Amplify T-shirt day and AmpFam Shoutout day!

- Wear your Amplify shirts to class each Monday.

- Post your experiences at Amplify on our Facebook and/or Twitter pages, and share our page to the public if you value what we do.

- Amp coaches will be posting member shoutouts throughout the day.  Check in to see our gratitude to all of you-- THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Amplify Thanks

Saturday October 18: "Friends & Family Day."  Invite someone that could be interested in CrossFit to join in the morning classes!

Saturday October 25! Amplify Halloween!  Costumes optional during the WOD.  Mullen's party at night.

MONDAY Strength Front Squat [wmv][mov] If last week went well, add 5lbs to each set this week.

5 reps @70% of 1repmax 4 reps @75% 3 reps @80% 2 reps @85% 1 rep @90%

Conditioning 4 Rounds Of: • 12 Thrusters (#95/65) • 12 Box Jump Overs (24"/20") • 24 AbMat Sit-ups

Front Squat Tips