CrossFit I35 WOD 12/7/16

Strength Wendler Bench Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5@ 60% Then 3 rounds for time of: 5 Strict Chest To Bar Pull-ups* 6 Shoulder-to-Overheads, 65% Push Press 1RM 10 Chest-to-bar Pull-ups* 12 Front Squats (same load as shoulder to overheads) *Remember this is still a deload week so if your…

CrossFit I35 WOD 12/6/16

Strength/Skill Every other minute for 12 Minutes alternating between 3 Power Clean and Jerks @ 60%* 8 Bar Facing Burpees *or less you should 100% nail these.  Remember it’s a deload week so no pressouts and snappy.  Should be and feel fun! Then Complete as many rounds as possible in 15 mins of: 10 Push…

CrossFit I35 WOD 12/3/16

Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Press Bumping bar off the chest, uneven lockouts and any flexion in the knees before during and after the lift are all failed lifts. Then Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups…

CrossFit I35 WOD 12/2/16

Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Deadlift Dropped bars, shoulders finishing in front of the bar, hips not fully open and hitching are all examples of failed lifts Then 10 rounds for time of: 15 Deadlifts, 135/95 15 Push-ups Buyout 4 x 10 Good Morning @ 30%…

Holiday Gift Cards

Looking for the perfect gift for a friend or family member and how to get a big discount on your own training as well?  Look no further. You can give our signature 28 day body transformation program to a friend or family member for only $49. Here’s what they get: 1.  A 30 Minute private…