05.23.2017

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

View Public Whiteboard

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

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