THURS 01.09.14 Quarterly progress checks at the end of the month!

Quarterly Progress Checks are the week of Jan 27!

If you’ve been at CFM awhile, you know what that means… if you’re new, this is the time each quarter when we retest a few different metcons, and max out on several lifts, including clean & jerk, snatch, back squat, strict press and deadlift.
This is an important week to measure your progress and see how far you’ve come since starting CrossFit. It’s also good to retest your max lifts since our strength training is usually based on a percentage of your 1-rep max.
Just in case you needed some motivation to get back in here and get after it, there it is! If you got out of your exercise routine over the holidays, this gives you a few weeks to get back in the swing of things before retesting.

1555520_10151881893136732_450047055_nAnastasiya, Wes, Anna and the rest of Monday’s noon crew

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A1. Bench press: 5@65%, 5@70%, 5@75%, 5@80% of 1-rep max
A2. Ring rows: 4 sets of 8
B. As many rounds & reps as possible in 12 minutes:
20 double unders or 60 singles
15 hollow rocks
10 box jumps

And coming tomorrow…

13.1: Do as much of the following as possible in 17 minutes-
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches 75/45#
30 Burpees
30 snatches 135/75
20 Burpees
30 snatches 165/100
10 burpees
As many snatches as possible at 210/120

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