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6/27/19


Weightlifting: Deadlift

Warm up: Bird Dogs- 2x10, Band Lat pull down- 2x8/arm,

Deficit Deadlift- 3x2 @ 65% - not touch and go

Deadlift- 5 @ 65%, 5 @ 75%, 5+ @ 85% - Use 90% of 1 RM

Bent Over DB Row- 3x10

Glute Bridges- 3x8

Crossfit Light:

1.

For time

20 cal Row

3 Rounds

12 Sit ups

12 Goblet Squats (35/25#)

36 SU

Then, 200m Run

2.

4 Rounds for reps

40 sec Burpees

1 min Rest


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If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna