Thursday, November 9, 2017

Back Squat work and more for Thursday!

Saturday, 11/11: Veteran's Day This Saturday we honor Veteran's Day with the CrossFit Hero WOD, "Three Wise Men" at the 9am class.   Come in and join us that hour!


THURSDAY Strength Back Squat [Video] Complete 6 Sets of 4 Pause Back Squats. 3-second pause. Stay at 60-70% of 1repmax.

Conditioning AMRAP in 16 Minutes: • 20 Calorie Row • 15 Toes to Bar • 10 Hang Power Cleans (#135/95 Rx; #165/115 Rx+)

Pause Back Squats Our pause will be 3 seconds.