3 x 5 – Mon 4.03.17

 In W.O.D.

Strength:  Back Squat 3 x 5

Work up (multiple warm up sets) to a moderate set of 5 on the first set.  Stay there for the next 2 sets.  I don’t want these to be crushers, we should leave room to go up the next time we perform this.   The goal is to improve you position each rep in each set.  Go deeper, sit back in the heels more, use the full foot, better breathing, activate glutes/hamstrings, all the stuff you should be thinking about in a squat.  Weight belts are encouraged.

Conditioning: AMRAP in 10:00:
– 10 Handstand Push Ups (Performance: floor/deficit, Fitness: 1 abmat/ floor, Health: push up sub)
– 15 steps Front rack Walking Lunges (Performance: 115/85#, Fitness: 95/65#, Health: 45/35#)


This April, every 2 check-ins provide a minute of autism therapy to a child and their family. The Autism Site works towards creating a better understanding of autism by providing educational opportunities and therapy to families living with autism. Thanks for checking in! #autismawareness


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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