Deadlift practice – Thursday 4.28.16

 In W.O.D.

Review the Dead lift write up located HERE.  Absolutely no bounce for the second rep!  Reset the proper lifting position at the beginning of each rep.

Strength:  Deadlift 2-2-2-2-2

Conditioning: 5 rounds:
– Sumo Deadlift High Pull* – Max Reps in 30 seconds
Rest 30 seconds
– Burpees – Max Reps in 30 seconds
Rest 30 seconds

* SDHP weights: (Performance: 115/85#, Fitness: 95/65#, Health: 45/35#)

New Boot Camp Sessions begin Monday, May 2nd, 2016 for 5, 6 and 9 AM classes!!

This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.

This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

For more information, contact Erica at or register HERE

On Saturday, May 7th, Crossfit ASAP in Dixon is hosting it’s 2nd Annual Regional Scaled Competition for Masters, Adults and Teens.  All the workouts are scaled versions of CrossFit Games Regional workouts.

Mike is all signed up, and it looks fun and doable!

If you want to check it out and learn more and sign up, click HERE

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