1/28/16 – Endurance Class

RANT

Reminder that our Endurance Class is now on Tuesdays AND Thursdays from 6pm – 6:30pm.  Hate running?  Exactly. Work on something you suck at.  Here is what’s on tap for tomorrow:

Running Posture Work

then

2x:30 @70%, 1:00 rest

2x:45 @80%, 1:30 rest

1-4x:60 @90%, 2:00 rest

Just like all of our classes, modifications can be made to work within you abilities!

CrossFit All Levels

A1. Hollow Body Hold, 4x:45, rest :15

A2. Plank Hold, 4x:45, rest :15

METCON

15 min AMRAP

20 Front Squats (light)

100 DUs/Singles

20 Hang Power Cleans (light)

Dose Repsonse: Maximum Aerobic Power – Find an 85% effort and maintain a consistent pace

Strength Class

A. Back Squats, 4×5, increasing

B. Front Squats @33X1, 4×5

C. Press, 4×5

D. Hip Extensions @21X2, 3×8-12