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7/25/19


Weightlifting:

Warm up: Bird Dogs- 2x10, Good mornings- 3x6 (65/45#), Paused Glute Bridges- 3x3 (10 sec hold)

Concentric Only Box Jump

Deadlift- 5@ 65%, 5 @ 75%, 5+ @ 85%, 2x7 @ 65% - Add 10-20# to training max

Seated Band Pulls- 3x15

Hip Thrusts- 3x8 (135/85#)

Crossfit Light:

For time

4 rounds

15 Lunges

15 DB Push Press (35/25s#)

30 SU

Rest 2 min

3 Rounds

15 Lunges

15 DB Push Press (35/25s#)

30 SU

Rest 2 min

2 Rounds

15 Lunges

15 DB Push Press (35/25s#)

30 SU


WHAT PEOPLE SAY

 

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