Many of you have seen the comp class that has been taking place in the back gym at 5:30 pm. We are going to switch things up a little and we want to keep the community in the loop. From now on there will be RX weight/strength training and there will be Competitors weight/strength training. Some days the same and some days different. The WOD’s will line up and very similar but the comp work will be for people who have been CrossFitting for a year or more and want to be challenged with more weight and more skill. So if Muscle ups are your thing and we see that pop up on the comp class and you want to try it (but you do not do the comp class on a regular basis) you are more then welcome to jump in on any day. If competing is not your thing then just keep following the regular programming. If you have any questions just ask one of the coaches!
Strength WOD
**Next week we will retest our CrossFit Total**
20 min to Find your 1 RM Back Squat
(Take your time building up and use this to prep for next week, try to beat your old PR, but end on a successful lift so you feel confident to lift even more next week!)
WOD
30 Bar Facing Burpees
50 Thrusters (45/35)
800 M Run
-For Time-
Throwback shot! Buck helping out Carrie on the rower!
Competitors
**Remember our goal is for you to get all your squatting done while the class warms up and goes through their 1 RM. PLEASE be ready to start the met con with the class. This will really help the flow of the gym and the coach keeping eyes on everyone during the workout. Thanks competitors**
Back Squat 3/3/3/3 (same weight across)
Front Squats with a 10 Second pause at the bottom and a 5 second pause half way up 3/3/3
30 Bar Facing Burpees
50 Thrusters (75/55)
800 M Run
-For Time-