We’re going to see the Durham Bulls on Saturday, May 7th!
Reserve your tickets by this Thursday here!
WOD for Monday 041111 – Click Here For Today’s Schedule
Bench Press (Week 2)
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 3 reps @70%, 80%, max reps @90%
5 Rounds For Time:
10 Hang Power Clean (135/95)
10 Elevated Pushups (24/20)
Post Bench Press Loads and Metcon Time to Comments
For the strength segment, we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift. Note: 1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”. You should not be going to absolute failure on this last set.
For the Metcon, place your feet on the designated height box. Do not “curl” the Power Cleans.
ENDURANCE WOD tonight at 6pm! Bring a stopwatch or interval timer…and water!
Upcoming Bootcamps — Beginning May 2nd! SAVE 10% before 4/22!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)