MONDAY 1.7.2019

UPCOMING EVENTS

TUESDAY JANUARY 15TH

6:00PM

ASCENT PROTEIN SAMPLING (FREE)

GREENER GOURMET MEAL PREP SAMPLING (FREE)

SATURDAY JANUARY 26TH

2:00PM-4:00PM

GYMNASTICS WORKSHOP ($30.00)

FEBRUARY 21st -MARCH 25th

CrossFit OPEN

FRIDAY NIGHT LIGHTS

EVERY FRIDAY FOR 5 WEEKS

5:00pm - ?

MONDAY 1.7.2019

STRONG

Back Squat 

5 @ 52.5
5 @ 65
5 @ 77.5
5 @ 90
5 @ 102.5

Bench Press 

5 @ 52.5
5 @ 65
5 @ 77.5
5 @ 90
5 @ 102.5

METCON-BURN

CONNECTIVITY

Hollow Body Hold on Bar 

4 rounds of 0:20/0:10

alternating with

Arch Hold on Bar 

4 rounds of 0:20/0:10

Metcon

100 Double Unders

Then

4 Rounds of:

10 Power Snatch 95/65
10 TTB
10 Push Ups
10 C2B Pull Ups

Then

100 Double Unders