Announcements
Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.
Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.
CrossFit Silos – CrossFit
Weightlifting
Metcon (Weight)
Every 90 seconds for 15min (10 sets)
5 Box Squats @ 60% of 1RM BS. Keep the weight the same for all 10 sets.
Rx+: 7 Box Squats @ 60% 1RM BS + 30 sec unbroken feet raised on box or plates plank hold
Metcon
10RFT: Hang Squat Snatch-Lunge (Time)
10 RFT:
-5 Hang Squat Snatch 115/75 (Rx+: 135/95lb)
20 walking lunge steps
