10/10/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Free:
Overhead squat (KB, medball, or PVC)
5 sets of 5-10 reps
focus is on quality of movement

Back Squat:

RX: 

take 5 minutes to build to a medium weight then
5 sets x 6 reps
across

Comp: 
5 sets x 6 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

even playing field today, test yourself

WOD

amrap 20 minutes of:
100 double-unders
100-ft. walking lunge

comp: as RX
free: as RX

CASH OUT

Ring or Box Dips
3 sets x 12 reps

MOBILITY

shoulders