Monday, May 21st, 2018

What to expect this week?
Monday
Squat Cycle – Week 7, Day 1 – Deload. Short fast workout with connected barbell movements and gymnastics
Tuesday
Regular CF – 15 Minutes of skill work. Short AMRAP. Jumping, squat to press, body weight gymnastics, short runs
Endurance – A longer workout. Decreasing runs, squat to press, body weight gymnastics
Wednesday
Partner WOD. Moderate pulling, jumping and carries
Thursday
Regular CF – Squat Cycle – Week 7, Day 2 – Deload. Running and sit ups
Endurance – Running at sit ups with high intensity and built in rest
Friday
Rowing, core, body weight gymnastics, light and moderate pulling
Saturday
Partner WOD. Light and fast barbell movements, running.
Sunday
Open Gym. 8a – 12p

Squat Cycle – Week 7, Day 1 – Deload
3 Sets: 2 Front Squat + 4 Back Squat @ 65% of 90% of 1RM Front Squat

3 Rounds:
6 Hang Clean & Jerk
6 Front Rack Lunge
6 Deadlift
6 Pull Ups

L1: 75/55# L2: 95/65# L3: 115/75#

Accessory:
2 Rounds

6 Strict C2B Pull Ups (use lightest band possible to hit full range of motion)
10 Big Dogs (5 each side)

L3:
Smithy 335
Garza 333
Cates 310
PDiddy 223
Big Ben 351
Tonya 527
Jeff W 447
Aubree 313
Brett 303*
Terra 401
Erin M ?
Carrol Ann 323
Toph 439*
Jenny 341
Travis 315
Cory 239
Marion 329
Khristen 227
Joe 241
Chase 423*
Budge 333
Jewels 212
Goodnow 307
DLay 233
Bryce 525
Mer 326
Joe M 238
Richard 439
KDawg 342
Joel 435
Sarah 252
Megan 341

L2:
Fruh 329
Richard 340
GLord 500
Andy 436
Portia 657
Tweedy 445
Michelle 449
Mandy 328
Herder 256
Scotty 300
Amy 352
John 333
Caleb 402
Whitelaw 324
Travis 342
Loveland 301
Big Mike 331
KK 322
Travis 310
Beckham 336
Riad 418
LC 309
Jeff 456
Patrick 431
Adam 428

L1
Steve 411
JLord 247
Derrick 315
Ashleigh 319
Hollywood 317
Nate 233
Bill H 313
Christine 400
Michael 447
Sarah K 425
Woo 425
Beth 501
Chris 404

M:
Max 651
Angie 529
Elliot 507 – Welcome! Nice job with your first Crossfit workout
Grace 517
Shaq 532
Ted 532
Carol 310
Brie 246
Kristen 310
McKay 324
Rebecca 315
HMroz 415
Kanon ALT
John A 350
Dave 400
Monte 303
6’9″ 452
Susie 355
Tracy 355
Michelle A 531
Deanna 458
Sarah L 516
Shannon 407
Trina 310
Alan 508
Nataleigh 424

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