Wednesday, October 23, 2013


Workout of the Day

Back Squat 5 x 5 @ 60-65% of your 1 rep max (that is five sets of five reps all at the same weight. You are NOT increasing the load each set)
We are starting the linear strength cycle for the squat and press over again. This is week one. Lets get even stronger.

2 rounds for time of:
Run around the block
25 Burpees
30 Kettlebell Snatches (53 / 35) [15 R, 15 L] Broken up however

REMINDER: 6:30 PM class is cancelled tonight! We are hosting the Box League. Feel free to check it out and cheer us on. It starts at 8 PM. Also, if you are a member of CFF, please park on the street. I’d like to be a gracious host and save our parking lot for our guests. Thanks!

CrossFit: ‘It’s Addictive – a Bit Like Tattoos’ –

Drink coffee to help keep your liver clean – Wiley Online Library

Are there any of us who run like this at our gym?

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