Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.
WOD for Friday 041511 – Click Here For Today’s Schedule
Work up to heaviest single rep
Deadlift (Week 3)
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps @95%
Turkish Get Ups
Perform 10 on each side with the heaviest weight you can handle
1 minute max effort Sledgehammer Swings (10/8)
Post Clean and Deadlift Loads and Turkish Get Up Loads 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.
Check out more on Turkish Get Ups here
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)
Turkish Get UP!