Every time you are in our gym, you receive direct, personal, interactive coaching from one of the most experienced teams of CrossFit coaches in the East Coast. Our team is led by two Level 2 CrossFit Coaches and a member of the CrossFit Headquarters Seminar Staff. Our staff has more than 30 years combined experience in CrossFit, with coaches who specialize in Olympic Lifting, Gymnastics, Rowing and Nutrition.

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December 13th 2013




As a group: warm up

• 2 sets of:
  • Jog in place – or around the gym for :30secs
  • 10 jumping jacks
  • 5 air squats
  • 10 double unders or attempts

Mobility

• 2mins per side of Traditional Couch Stretch (starts at 2:20)
• 1mins per side of  Standing Calf Stretch against post:   (2:35-2:55)

Strength work

• Back squat 5@60-65%, 5@70-75%, 5@80-85%

+

• 3 sets of:
  • 3 front Squat @85% of today’s heaviest 5 back squat
  • Rest :10secs
  • 1min AMRAP DU’s or singles
  • Rest 2mins
  • Score is total DU’s or singles